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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   South of the Border Chicken Breasts 


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Author: Message: Sorting Last Post on Top


ANNINSD
Posts: 5,799
6/9/08 10:48 P

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South of the Border Chicken Breasts serves 4
From Make A Joyful Table

3 tabl. all purpose flour
1 tsp. chili seasoning
1 tsp. dried parsley flakes
16 oz. skinned and boned uncooked chicken breast, but into 4 pieces
1 3/4 cups ( one 15 oz can) Hunt's tomato sauce
1/2 cup chunky salsa (mild, medium or hot)
1 tabl. Brown Sugar Twin

In a shallow saucer, combine flour, chili season and parsley flakes. Coat chicken pieces in flour mixture. Place chicken in a large skillet sprayed with oil oil flavored cooking spray. Brown chicken for 3 - 4 min. on each side. In a large bowl, combine tomato sauce, salsa, Brown Sugar Twin and any remaining flour mixture. Evenly spoon sauce over chicken. Lower heat, cover, and simmer for 15 to 20 min. or until chicken is tender. When serving, evenly spoon sauce mixture over chicken pieces.

Each serving equals:
HE: 3 protein, 2 veg, 1/4 bread, 1 opt calorie

182 calories, 2g fat, 28g protein, 13g carbo, 833mg sodium, 70mg calcium, 2g fiber

Diabetic: 3 meat, 2 veg

Ann in San Diego


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