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Thursday, Apr. 28, 2016

Just for mom on her special day

Thursday, April 29, 2010

Sweet and spicy chicken

This dish is a taste celebration that is quick and easy to put together. Low-fat and flavorful, this chicken entrée served solo has less than 250 calories.

Ingredients:

* Six skinless boneless chicken breast halves, sprinkled with pepper or Mrs. Dash Original Blend,

* One-half cup chopped onion,

* Three tablepoon of olive oil,

* One (14.5 ounces) can diced tomatoes with peppers (undrained),

* One-half cup additional liquid including one lemon juice or vinegar,

* Two tablespoons of Splenda (can substitute brown sugar),

* Two tablespoons Worcestershire sauce,

* Two teaspoons chili powder,

* Two teaspoons Dijon mustard, and

* One clove garlic (or one teaspoon jarred garlic).

How to do it:

Place six skinless, boneless chicken breast halves, peppered or sprinkled with Mrs. Dash Original Blend in a skillet with the olive oil and onions.

Brown both sides of chicken. Combine remaining ingredients in a bowl and pour over chicken breasts in skillet. Bring to a boil, then reduce heat and cover.

Simmer for 40 minutes, or until chicken is tender, no longer pink in the center and juices run clear.

Serve over whole grain pasta or whole grain rice and enjoy.

Six servings of half breast each, with sauce.

Making this a main dish with the whole grain pasta (whole grain bow-tie pasta would add to the Mother's Day festivities) adds 174 calories to the meal, a small cost for the high fiber count (more than 6 grams) and the low fat, cholesterol, and sodium, with 7 a one-half grams of protein besides. Compare to refined pasta calories at 220, and fiber at less than 3 grams (lowest amount to be a "good source" of fiber per serving).

Try my favorite nutrition data source at www.caloriecount.about.com.

Inspired by a recipe from http://recipes.sparkpeople.com/recipe-de.... Check this site for healthy creative ideas.

There is an Indiana Extension Homemaker Club near you.

Call the Purdue Extension Office for more information. Purdue Extension is an affirmative action/equal opportunity institution.