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Chili-Spiced Chicken Breasts Recipe

Spicing up dinnertime at her house in Lockney, Texas is a snap for Stacy Nutt when she bakes this zippy chicken dish. The mix of chili powder, jalapeno and cayenne pepper perks up the poultry perfectly. "I serve it over couscous—tiny pasta grains. But you could also use rice, other pasta or potatoes," she notes.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Chili-Spiced Chicken Breasts Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

5 25 30

Ingredients

3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon garlic powder
1/8 to 1/4 teaspoon cayenne pepper
4 boneless skinless chicken breast halves (4 ounces each)
1 teaspoon canola oil
1/4 cup chopped green onions
1 jalapeno pepper, seeded and finely chopped
1 garlic clove, minced
1 can (14-1/2 ounces) diced tomatoes, undrained
1 teaspoon cornstarch
2 teaspoons water

Directions

Combine the first five ingredients; rub over chicken. In a nonstick skillet, brown chicken in oil on both sides. Add onions, jalapeno and garlic; saute for 1 minute.
Add tomatoes; bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until chicken juices run clear. Remove chicken and keep warm.
In a small bowl, combine cornstarch and water until smooth; stir into tomato mixture. Bring to a boil; cook and stir for 1 minute or until slightly thickened. Yield: 4 servings.

Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Analysis: One serving (1 chicken breast half with 1/3 cup sauce) equals 166 calories, 3 g fat (trace saturated fat), 66 mg cholesterol, 526 mg sodium, 7 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.

Originally published as Chili-Spiced Chicken Breasts in Light & Tasty February/March 2002, p21