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Cook'n with Betty Crocker 
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Hot Seared Chicken |
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Serves: 4 Print this RecipeLOW FAT/LOW CHOLESTEROL/LOW CALORIE Prep: 10 min Cook: 10 min Cumin plays a double role in this dish. Not only does it offer a spicy bite of its own, it also highlights all of the other delicious flavors in this quick-to-fix meal. 4 boneless skinless chicken breast halves (about 1 1/4 pounds) 1 tablespoon lime juice 1 1/2 teaspoons blackened seasoning mixtrure or jerk seasoning (dry) 1/8 teaspoon ground cumin 2 teaspoons margarine 1/4 cup water Hot cooked couscous, if desired 1. Remove fat from chicken. Mix 1 1/2 teaspoons of the lime juice, the seasoning mixture and cumin. Rub mixture and cumin. Rub mixture evenly over both sides of chicken. 2. Spray 10-inch nonstick skillet with cooking spray; heat over medium high heat. Melt margarine in skillet. Cook chicken in margarine about 8 minutes, turning once, until chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm. 3. Add remaining 1 1/2 teaspoons lime juice and the water to drippings in skillet. Heat to boiling. Boil and stir about 45 seconds or until liquid is reduced to about 2 tablespoons. Spoon sauce over chicken. Serve with cousous. NUTRITION INFORMATION 1 Serving Calories 165 (Calories from Fat 55) Fat 6g (Saturated 1g) Cholesterol 75mg Sodium 90mg Carbohydrate 1g (Dietary Fiber 0g) Protein 27g % DAILY VALUE: Vitamin A%; Vitamin C 0%; Calcium 2%; Iron 6% DIET EXCHANGES: 4 Very Lean Meat, 1/2 Fat From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. This recipe comes from the Cook'n collection. Try Cook'n for FREE!
Provencal Lemon Chicken Baked Oregano Chicken Oven-Fried Chicken Nuggets Summer Garden Chicken Stir-Fry Risotto-Style Gorgonzola Chicken & Orzo Southwest Chicken & Chili Stew Border Chicken & Bean Soup Spicy Chicken Drumsticks Chicken & Corn Bread Stuffing Casserole Asian Chicken Salad With Peanut-Soy Dressing Country Turkey Stroganoff Turkey Tenderloins With Cranberry Stuffing Grilled Sesame-Ginger Turkey Slices Caesar Turkey Subs Cornmeal-Crusted Catfish Parmesan-Basil Perch Grilled Creole Snapper Broiled Caribbean Swordfish Salmon Teriyaki Curried Tuna Salad With Toasted Pecans Scallops With Red Pepper Sauce Lemon-Dill Shrimp Sweet Apricot BBQ Shrimp Kabobs THE PARTICULARS ON POULTRY LOW-FAT COOKING 101: MAKING FATLESS CHICKEN BROTH LOW-FAT COOKING 101: TRIM THE FAT FROM CHICKEN TIPS FOR DINING OUT HEALTHY CONVENIENCE |
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