This chicken dish makes its own sauce as it bakes, cutting down on the amount of work for you.

　　

Ingredients

Serves 4; 3 ounces chicken and 3 tablespoons vegetable mixture per serving

　　Cooking spray

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

　　1 medium lime, halved, divided use

　　1 teaspoon ground cumin

　　1/2 medium green bell pepper, finely chopped, or 1/2 cup finely chopped poblano pepper

　　1/4 large onion, finely chopped

　　1 small tomato, chopped

　　2 tablespoons snipped fresh cilantro

　　1/4 teaspoon salt

　　1/4 cup fat-free sour cream

　　

Step 1

Preheat the oven to 350°F. Lightly spray an 11 x 7 x 2-inch baking pan with cooking spray.

　　

Step 2

Place the chicken in a single layer in the pan. Squeeze the juice of 1/2 lime over the chicken. Sprinkle with the cumin. Top with the bell pepper and onion.

　　

Step 3

Bake for 28 to 30 minutes, or until the chicken is no longer pink in the center. Using a slotted spatula, transfer the chicken to plates.

　　

Step 4

Stir the tomato, cilantro, and salt into the pan, scraping to dislodge any browned bits. Squeeze the juice from the remaining 1/2 lime into the pan. Stir well. Spoon over the chicken. Top each serving with a dollop of sour cream.

　　

Nutrition Information

Step 5

(Per serving)

　　

Step 6

Calories: 157

　　

Step 7

Total fat: 1.5g

　　

Step 8

Saturated: 0.5g

　　

Step 9

Trans: 0.0g

　　

Step 10

Polyunsaturated: 0.5g

　　

Step 11

Monounsaturated: 0.5g

　　

Step 12

Cholesterol: 68mg

　　

Step 13

Sodium: 235mg

　　

Step 14

Carbohydrates: 6g

　　

Step 15

Fiber: 1g

　　

Step 16

Sugars: 3g

　　

Step 17

Protein: 28g

　　

Step 18

Calcium: 56mg

　　

Step 19

Potassium: 449mg

　　

Dietary Exchanges

Step 20

1 vegetable

　　

Step 21

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition