Chicken in Tomato-Chipotle Sauce w/ Avocado Crema

22 30 201
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Chicken in Tomato-Chipotle Sauce w/ Avocado Crema
Health Rating

Ingredients


454 gm Chicken breast, boneless, skinless (2 breasts)
3/4 tsp Kosher salt
1/2 tsp Cumin
1 dash Black pepper (to taste)
4 spray (about 1/3 second) Olive oil cooking spray
1 tsp Extra virgin olive oil
1/2 small White onion (sliced)
2 clove(s) Garlic (minced)
1/2 cup Tomato-Basil pasta sauce
1/2 cup Chicken broth (stock), low sodium
1 tbsp Chipotle chiles in adobo sauce, La Costena
1/2 whole lime(s) Lime juice (fresh)
2 tbsp Cilantro (coriander) (chopped)
1/4 cup Sour cream, light (avocado sauce)
29 gm Avocado
2 tbsp Cilantro (coriander) (avocado sauce)
1/4 medium pepper(s) Jalapeno pepper (avocado sauce - seeds and membrane removed)
1 clove(s) Garlic (avocado sauce)
1 tbsp Lime juice (fresh) (avocado sauce)
1/8 tsp Kosher salt (avocado sauce)
1 dash Black pepper (avocado sauce - to taste)
1 tbsp Water (avocado sauce - as needed)

Instructions


Place the chicken breast halves between 2 pieces of plastic wrap or parchment and lightly pound to even thickness. Season both sides with ¼ teaspoon salt and pepper.

Heat large non-stick skillet over medium high heat. Spray with olive oil spray, add chicken breasts and brown each side, 2 minutes each. Remove chicken from pan and set aside on a plate.

Reduce heat to medium, add oil and onions and sauté, scraping brown bits with a wooden spoon, about 3 minutes or until onions are tender. Add garlic and sauté 30 seconds more. Add tomato sauce, chicken broth, ½ teaspoon salt, cumin, chipotle pepper and adobo sauce, stir and bring to a boil. Reduce heat to medium low, return chicken to pan, cover and cook 8 to 10 minutes more or until chicken is cooked through. Add lime juice.

Meanwhile, to make the avocado sauce combine all sauce ingredients in a small blender and process until smooth and uniform in color.

To serve:

Top each chicken breast half with tomato sauce mixture, avocado sauce and garnish with cilantro.

Nutrition Facts

Per Portion

Calories 201
Calories from fat 59
Calories from saturated fat 17.8
Total Fat 6.6 g
Saturated Fat 2.0 g
Trans Fat 0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 2.8 g
Cholesterol 70 mg
Sodium 811 mg
Potassium 531 mg
Total Carbohydrate 8.2 g
Dietary Fiber 1.5 g
Sugars 3.4 g
Protein 27.1 g

Dietary servings

Per Portion


Meat 1.3
Milk Alternative 0.3
Vegetables 0.5

Energy sources


Pygal16%423.1359424946053118.5843408383981330%461.2149849719706228.229335172443554%292.94045240381524205.9862492392830416%30%54%CarbohydratesFatProtein
Recipe from:
Lunch
Main