Chicken with Avocado, Tomato and Lemon Salsa

An easy & delicious chicken dish. The salsa is fresh tasting, and the contrasting colours are beautiful.

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.

4 boneless skinless chicken
breasts (about 1½ lb/750 g total)
3 Tbsp all-purpose flour
2 tsp vegetable oil
1 cup chopped plum tomatoes
½ cup diced avocado
3 Tbsp chopped fresh cilantro
1 Tbsp olive oil
2 tsp fresh lemon juice
1 tsp minced garlic
½ tsp liquid honey
½ tsp hot sauce
pinch of salt and pepper

Makes 4 servings.

Preparation time: 15 minutes
Cooking time: 5 to 8 minutes

Nutritional Information per Serving
Calories 317
Carbohydrates 12.5 g
Fibre 2.7 g
Protein 40.4 g
Total fat 11.3 g
Saturated fat 1.9 g
Cholesterol 98.8 mg
Sodium 133 mg