Author: Sorting Last Post on Top ↓ Message:
ANNINSD Posts: 5,878
6/9/08 10:48 P

Send Private Message
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

 current weight: 0.0  under
Page: 1 of (1)  

Report Innappropriate Post

Other Healthy Exchanges & More Recipes Posts

Topics: Last Post:
DESSERTS 6/27/2016 11:05:43 PM
Chocolate Chip cake 9/12/2015 12:52:26 PM
PIZZAS 11/5/2015 11:05:32 PM
Need to fix this cole slaw 5/30/2016 1:34:59 PM

Related Topics: What to Serve with Chicken  

Thread URL:

Review our Community Guidelines

x Lose 10 Pounds by December 6! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.