Health

Mexicali Chicken

Mexicali Chicken Photo: Amy Kalyn Sims

Ingredients

  • 1 tablespoon Dijon mustard
  • 4 (4-ounce) skinless, boneless chicken breast halves
  • 2 teaspoons olive oil
  • 1/2 cup bottled salsa
  • 2 tablespoons fresh lime juice
  • 1/4 ripe avocado, cubed
  • 2 tablespoons thinly sliced green onions (optional)

Preparation


1. Spread mustard over one side of chicken breasts. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken breasts, with mustard side down; cook 4 minutes. Turn chicken over. Reduce heat to medium.

2. Combine salsa and lime juice; spoon over and around chicken. Simmer uncovered until chicken is cooked through and sauce thickens, 6-8 minutes.

3. Transfer chicken to serving plates. Cook the remaining pan juices in skillet over high heat until slightly reduced, about 30 seconds.

4. Spoon juices over the chicken; top with avocado. Garnish with green onions, if desired.


  • Prep Time:
  • Cook Time:

  • For perfect avocado cubes, score a halved, pitted avocado with a knife--first lengthwise, then crosswise. Then just fold the skin back and let the cubes release.
  • Yield: Makes 4 servings (serving size: 1 chicken breast with juices and 1 tablespoon avocado)

Nutritional Information

Calories per serving: 177
Fat per serving: 7g
Saturated fat per serving: 1g
Monounsaturated fat per serving: 4g
Polyunsaturated fat per serving: 1g
Protein per serving: 24g
Carbohydrate per serving: 4g
Fiber per serving: 1g
Cholesterol per serving: 63mg
Iron per serving: 1mg
Sodium per serving: 345mg
Calcium per serving: 28mg