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Chicken with Creamy Jalapeno Sauce Recipe

Photo by: Taste of Home

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“My sister Amy came up with this recipe that does a great job of making boring old chicken breasts a lot more exciting,” writes Molly Cappone of Columbus, Ohio. “My husband and I just love the wonderful sauce!”

This recipe is:

Healthy

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4 Servings
Prep/Total Time: 25 min.

Ingredients

4 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon salt
1 tablespoon canola oil
2 medium onions, chopped
1/2 cup reduced-sodium chicken broth
2 jalapeno peppers, seeded and minced
2 teaspoons ground cumin
3 ounces reduced-fat cream cheese, cubed
1/4 cup reduced-fat sour cream
3 plum tomatoes, seeded and chopped
2 cups hot cooked rice

Directions

Sprinkle chicken with salt. In a large nonstick skillet over medium-high heat, brown chicken in oil on both sides.
Add the onions, broth, jalapenos and cumin. Bring to a boil. Reduce heat; cover and simmer for 5-7 minutes or until a meat thermometer reads 170°. Remove chicken and keep warm.
Stir cream cheese and sour cream into onion mixture until blended. Stir in tomatoes; heat through. Serve with chicken and rice. Yield: 4 servings (2 cups sauce).

Nutrition Facts: 1 chicken breast half with 1/2 cup sauce and 1/2 cup rice equals 376 calories, 13 g fat (5 g saturated fat), 83 mg cholesterol, 389 mg sodium, 34 g carbohydrate, 3 g fiber, 30 g protein. Diabetic Exchanges: 3 very lean meat, 2 vegetable, 2 fat, 1-1/2 starch.

Chicken with Creamy Jalapeno Sauce published in Light & Tasty August/September 2007, p14

Seeding Tomatoes

Summer is the perfect time of year to enjoy fresh juicy tomatoes in all types of recipes. It's usually not necessary to remove the seeds from tomatoes before using. But for some recipes, seeding the tomatoes can improve the dish's appearance or eliminate excess moisture. For example, it's not important to seed tomatoes when preparing a tossed salad. But it's nice to remove the seeds when making creamy tomato soup to ensure a smooth texture. And using seeded tomatoes when assembling a casserole can prevent it from becoming watery. To remove the seeds from a tomato, cut it in half horizontally and remove the stem. Holding a tomato half over a bowl or sink, scrape out seeds with a small spoon or squeeze the tomato to force out the seeds. Then slice or dice as directed in the recipe.

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