From Cooking Light
Preheat oven to 400?.
Combine first 3 ingredients in a small baking dish. Sprinkle chicken with salt; dredge chicken in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Transfer chicken to an 11 x 7-inch baking dish coated with cooking spray. Add onion to skillet; cook 3 minutes. Add garlic to pan, and saute 1 minute.
Combine fruit, juice, and tequila in a microwave-safe dish, and microwave at high 2 minutes. Pour fruit mixture into pan; bring to a boil, scraping pan to loosen browned bits. Cook 1 minute. Pour onion mixture over chicken; top with lime slices. Bake at 400? for 20 minutes or until chicken is done.
Yield: 4 servings (serving size: 2 thighs and about 1/3 cup fruit mixture)
CALORIES 350 (25% from fat); FAT 9.9g (sat 2.2g,mono 4.3g,poly 2.1g); IRON 2.7mg; CHOLESTEROL 94mg; CALCIUM 55mg; CARBOHYDRATE 37.9g; SODIUM 416mg; PROTEIN 25.1g; FIBER 2.7g
Cooking Light, OCTOBER 2005
Zest then Juice the lime and add the juice and zest with the other liquids. (Use this variation so there is no bitter taste as some complained.)
? Green rice Bring 2 cups fat-free, less-sodium chicken broth to a boil in a medium saucepan; stir in 1 cup long-grain white rice. Cover and cook 20 minutes or until liquid is absorbed and rice is tender. Stir in 2 tablespoons butter and 1/2 teaspoon salt. Combine 3/4 cup chopped fresh cilantro, 3/4 cup sliced green onions, and 2 tablespoons fresh lime juice. Add to rice; stir well.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (241g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 325 | ||
Calories from Fat: 66 (20%) | ||
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Amt Per Serving | % DV | |
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Total Fat 7.4g | 10 % | |
Saturated Fat 1.7g | 8 % | |
Monounsaturated Fat 2.5g | ||
Polyunsanturated Fat 2g | ||
Cholesterol 114.5mg | 35 % | |
Sodium 123.7mg | 4 % | |
Potassium 591.9mg | 16 % | |
Total Carbohydrate 25.5g | 8 % | |
Dietary Fiber 3.2g | 13 % | |
Sugars, other 22.3g | ||
Protein 30.8g | 44 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 325
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