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11/16/08 10:58 P

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South-of-the-Boarder Chicken Breasts
Make A Joyful Table p.191

You'll be delighted to discover how dipping skinned chicken breasts in a little flour can really seal in the juices! This tangy skillet dish is so easy to fix, I wouldn't be surprised to hear that you've got time for a little siesta after work - or better yet, an energizing walk about the neighborhood.

3 tablespoons all-purpose flour
1 teaspoon chili seasoning
1 teaspoon dried parsley flakes
16 oz skinned and boned uncooked chicken breast, cut 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 tablespoon Brown Sugar Twin

In a shallow saucer, combine flour, chili seasoning, and parsley flakes. Coat chicken pieces in flour mixture. Place chicken in a large skillet sprayed with olive oil- flavored cooking spray. Brown chicken for 3 to 4 minutes 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 minutes or until chicken is tender. When serving, evenly spoon sauce mixture over chicken pieces.

Serves 4 - each serving equals:
HE: 3 Pr, 2 V, 1/4 Br, 1 OC
-----------------------------------
182 calories, 2g Fa, 28g Pr, 13g Carb, 833mg So, 70mg Ca, 2g Fi
-----------------------------------
Diabetic: 3 meat, 2 vegetable

"Be who you are and say what you feel, because those who mind don't matter, and those who matter don't mind."
~Dr. Seuss


 current weight: 134.0 
 
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