Green Salsa Chicken
4 boneless-skinless chicken breasts, 5 ounce each (approx.)
8 tomatillos, husks removed
½ cup onion, sliced
1 cup diced bell peppers, any or all colors
4 tablespoons fresh cilantro, chopped
Herb blend (ideally a southwestern spice blend)
1 lime
Cooking spray
Sprinkle chicken breasts with spice. Place in preheated non-stick skillet. Cook approximately 5 minutes per side. Remove from the skillet, cover and set aside.
Spray the skillet with cooking spray. Place tomatillos, skin side down in skillet. Do not stir, let them begin to lightly char (5 minutes over med-high heat) then flip over. Let them continue to cook for additional 5 minutes. When done, remove from skillet and roughly chop. Place in a bowl.
In a separate small skillet, coat with cooking spray and add onion and diced pepper. Cook until beginning to soften, then add to bowl of tomatillos.
Grate the lime to remove ½ tsp zest. Squeeze lime to get 2 tablespoons juice. Add juice and zest to tomatillo-pepper-onion mix. Toss.
Serves 4 (1 chicken breast and approximately ¼ cup of salsa)
Nutritional data:
Calories: 183
Fat: 9.8g
Sat fat: 2.6g
Cholesterol: 75mg
Sodium: 223mg
Carbs: 8.7g
Fiber: 2.4g
Protein: 17.3g
Cumin Corn
1 cup (5 ounces) frozen whole kernel corn, thawed
¼ cup onion, diced
¾ cup bell pepper, diced, any colors
2 tsp olive oil
¼ tsp ground cumin (or more, to taste)
Black pepper to taste
Serve 4 (1/2 cup portions)
1. Heat non-stick skillet with 2 tsp olive oil.
2. Add onion and bell pepper to oil. Stir frequently, until heated through, and beginning to get tender.
3. Add cumin and black pepper. Stir in thawed corn. Stir until the corn is beginning to get tender and is heated through.
Nutritional Data
Calories: 63
Fat: 2.8g
Sat fat: 0.3g
Chol: 0mg
Sodium: 1.9mg
Carbs: 8.6g
Fiber: 1.7g
Protein: 1.6g