Although these highly seasoned chicken breasts are delicious on their own, they also make a fine foundation for a variety of other dishes, such as Sour Cream Chicken Enchilada Casserole (page 160).

　　

Ingredients

serves 4, 3 ounces chicken per serving (plus 12 ounces chicken reserved)

　　Cooking spray

　　1 1/2 teaspoons ground cumin

　　3/4 teaspoon chili powder

　　1/4 teaspoon dried oregano, crumbled

　　1/8 teaspoon salt

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

　　1 large shallot, very thinly sliced

　　4 sprigs fresh cilantro, finely snipped

　　1 to 1 1/2 tablespoons lime juice

　　

Step 1

Preheat the oven to 350°F. Lightly spray a 13 x 9 x 2-inch glass dish with cooking spray.

　　

Step 2

In a small bowl, stir together the cumin, chili powder, oregano, and salt. Put the chicken in the glass dish. Rub the chili powder mixture into the chicken. Sprinkle with the shallot and cilantro. Pour the lime juice over the chicken. Lightly spray the chicken with cooking spray.

　　

Step 3

Bake for 25 to 28 minutes, or until the chicken is no longer pink in the center. Using a slotted spoon, transfer 4 breast halves to an airtight container and refrigerate for use in Sour Cream Chicken Enchilada Casserole. Serve the remaining chicken breast halves.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 129

　　

Step 6

Total Fat: 1.5g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 0.5g

　　

Step 11

Cholesterol: 66mg

　　

Step 12

Sodium: 114mg

　　

Step 13

Carbohydrates: 1g

　　

Step 14

Fiber: 0g

　　

Step 15

Sugars: 0g

　　

Step 16

Protein: 26g

　　

Step 17

Dietary Exchanges

　　

Step 18

3 Very Lean Meat

　　American Heart Association Quick & Easy Meals