seared chicken with avocado with black beans and tortilla chips con queso
Recipes » Main Dish » Poultry - Chicken
This menu received our highest rating. It's easy and colorful, and the flavor combination of blackened chicken with buttery-tasting avocado pleased even our pickiest tasters.
Yield: 4 Servings Ready in 22 minutes
Cuisine: MexicanMain Ingredient: Chicken
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Notes seared chicken with avocado with black beans and tortilla chips con queso Preparation
Sprinkle seasoning on both sides of chicken. Heat oil in a large nonstick skillet over high heat. Add chicken to pan, smooth side down; cook 1 minute or until seared. Reduce heat to medium; cook 3 minutes on each side or until lightly browned.
Combine avocado, cilantro, pepper, lime juice, and salt. Squeeze one-fourth lime over
each piece of chicken before serving. Serve with avocado mixture. Yield: 4 servings (serving size: 1 chicken breast half and a/4 cup avocado: mixture).
CALORIES 221 (42% from fat); FAT 10.3g (sat 1.8g, mono 6g, poly 1.4g PROTEIN 27.4g; CARB 5.2g; FIBER 2.9g; CHOL 66mg; IRON 1.4mg: SODIUM 370mg; CALC 22mg EXCHANGES: 1 Vegetable, 4 Very Lean Meat, 1 Fat
Notes
Tortilla Chips con Queso
prep: 4 minutes cook: 5 minutes
Use kitchen scissors to cut the tortillas into
wedges.
2 (8-inch) flour tortillas Cooking spray 1/4 teaspoon chili powder 1/4 cup (1 ounce) preshredded light Mexican
cheese blend (such as Sargento) % cup salsa
Preheat oven to 400�.
Cut each tortilla into 8 wedges; arrange on a baking sheet in a single layer. Coat wedges with cooking spray; sprinkle evenly with chili powder and cheese. Bake at 400� for 5 minutes or until lightly browned. Serve with salsa. Yield: 4 servings (serving size: 4 tortilla wedges and about 2 tablespoons salsa).
CALORIES 105 (23% from fat); FAT 2.7g (sat 1.1g, mono 0.7g, poly 0.3g; PROTEIN 4.3g; CARB 15.4g; FIBER 0.1g; CHOL 3mg; IRON O.Smg; SODIUM 303mg; CALC 100mg EXCHANGES: 1 Starch, Vz Medium-Fat Meat
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