When we first tried this recipe, I couldn’t
believe how much I liked it. The chicken is incredibly tender and flavorful.
And the combination of avocados and tomatoes cooked with the chicken in a
cheesy sauce is a real winner, not only from the standpoint of taste, but looks
and nutrition too.
ingredients- 4 boneless skinless chicken breasts
- 2 tablespoons (28 ml) olive oil, melted
- 2 avocados
- 1 cup (160 g) tomatoes, chopped
- 1/2 cup (115 g) fat-free sour cream
- 1/2 cup (58 g) low fat Monterey Jack cheese, shredded
- 1 cup (71 g) broccoli florets, steamed until crisp-tender
- 1 cup (100 g) cauliflower florets, steamed until crisp-tender
- 1/2 cup (61 g) carrot, sliced and steamed
- Slice chicken 1/2-inch (1.3 cm) thick. In large skillet, heat oil on medium-high. Add chicken slices and sauté 3 to 5 minutes until they start to turn brown. Preheat oven to 350°F (180°C, or gas mark 4). Peel, pit, and thinly slice avocado. Cut tomatoes into thin wedges. In medium casserole, layer chicken, avocado, and tomato. Top with sour cream. Sprinkle with cheese. Bake 30 minutes. Serve with steamed vegetables.
---------------------------------------------------------------------------
Each with: 381 Calories (60% from Fat, 25% from Protein, 15% from Carb); 25 g Protein; 26 g Total Fat; 6 g Saturated Fat; 15 g Monounsaturated Fat; 3 g Polyunsaturated Fat; 15 g Carb; 8 g Fiber; 2 g Sugar; 333 mg Phosphorus; 142 mg Calcium; 193 mg Sodium; 917 mg Potassium; 2595 IU Vitamin A; 44 mg ATE Vitamin E; 53 mg Vitamin C; 56 mg Cholesterol
---------------------------------------------------------------------------
EmoticonEmoticon