I love this simple chicken recipe for an easy dinner. The salsa is fresh tasting, and the contrasting colors are beautiful.
4 boneless skinless chicken breasts (about 1½ lb/375 g total)
3 Tbsp (45 mL) flour
1 Tbsp (15 mL) vegetable oil
1 cup (250 mL) chopped plum tomatoes
½ cup (125 mL) diced avocado
3 Tbsp (45 mL) chopped fresh cilantro
1 Tbsp (15 mL) olive oil
2 tsp (10 mL) fresh lemon juice
1 tsp (5 mL) minced garlic
½ tsp (2.5 mL) liquid honey
½ tsp (2.5 mL) hot sauce
pinch of salt and pepper
1. Between 2 sheets of waxed paper, pound the chicken breasts to an even ½-inch (1 cm) thickness. Dust the chicken with flour. In a nonstick skillet sprayed with cooking spray, heat the oil over medium-high heat. Cook the chicken for 5 to 8 minutes, turning once or until cooked through. Place on a serving dish.
2. To make the salsa: In a bowl, stir together the tomatoes, avocado, cilantro, oil, lemon juice, garlic, honey, hot sauce, and salt and pepper.
3. Spoon the salsa over the chicken before serving.
Rose tip: Avocados are a perfect match with tomatoes and lemon. It’s best to cut it just before using to avoid the avocado turning brown. You can always cut it early in the day and keep it in a bowl of water and lemon juice.
Health tip: Avocados are a great source of monounsaturated fat, which can prevent heart disease. But watch the amount you eat, since one avocado has over 300 calories and 30 grams of fat. But on the positive side, one avocado has 13 grams of fiber – half your daily intake.
Makes 4 servings.
Nutrition information per serving
Protein 40.4 g
Carbohydrates 12.5 g
Fiber 2.7 g
Total fat 11.3 g
Saturated fat 1.9 g
Cholesterol 98.8 mg
Sodium 133 mg