FLAVOR BOOSTER A spicy dry rub is a great, no-calorie way to flavor skinless chicken breasts. Combined with red onion and lime juice, heart-healthy avocado creates a soothing salsa for a nice balance of hot and cool.

　　

Ingredients

serves 4

　　4 boneless, skinless chicken breast halves (6 to 8 ounces each)

　　1 medium red onion, finely diced

　　2 tablespoons fresh lime juice

　　Coarse salt and ground pepper

　　1/4 teaspoon cayenne pepper

　　2 tablespoons olive oil

　　1 avocado, halved lengthwise, pitted, peeled, and cut into medium dice

　　

Step 1

Pat dry chicken. In a medium bowl, combine onion and lime juice. In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper, and the cayenne; rub mixture all over chicken.

　　

Step 2

In a large skillet, heat oil over medium. Add chicken, and cook until browned on the outside and cooked through, 8 to 10 minutes per side.

　　

Step 3

Just before serving, fold avocado into onion mixture; season with salt and pepper. Serve chicken topped with salsa.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 344

　　

Step 6

Fat: 13.7g (2.2g Saturated Fat)

　　

Step 7

Protein: 47g

　　

Step 8

Carbohydrates: 7g

　　

Step 9

Fiber: 3.5g

　　Everyday Food: Light