Cumin-Dusted Chicken Breasts with Guacamole Sauce

Yum! I love this. Be sure to pack the extra guacamole sauce is a separate container, so you heat the chicken up with out heating up the sauce. We had with fiesta rice.

Cumin-Dusted Chicken Breasts with Guacamole Sauce

Base your meal on a speedy, well-seasoned main dish, and dinner is a breeze. This flavorful entrée calls for a simple side dish; try a green salad and yellow rice or canned black beans.

Sauce:
1/4 cup finely chopped green onions
1/4 cup finely chopped parsley
1/4 cup fat-free sour cream
2 tablespoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 ripe peeled avocado, seeded and coarsely mashed

Chicken:
2 tablespoons brown sugar
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray

To prepare sauce, combine first 8 ingredients; set aside.

Preheat oven to 400°.

To prepare chicken, combine sugar, 1 teaspoon cumin, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; sprinkle evenly over chicken. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 400° for 10 minutes or until done. Serve chicken with sauce.

Yield: 4 servings (serving size: 1 breast half and about 3 tablespoons sauce)

CALORIES 301 (27% from fat); FAT 9g (sat 1.5g,mono 4.8g,poly 1.3g); IRON 2.1mg; CHOLESTEROL 101mg; CALCIUM 76mg; CARBOHYDRATE 12.5g; SODIUM 575mg; PROTEIN 41.6g; FIBER 3.6g

Cooking Light, JANUARY 2007