Hot Seared Chicken

Serves: 4
Total Calories: 148


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.

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.

Nutritional Facts:

Serves: 4
Total Calories: 148
Calories from Fat: 42

This Hot Seared Chicken recipe is from the Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today Cookbook. Download this Cookbook today.

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