CHEF JEFF — ONE BYTE AT A TIME: Southwestern Chicken

You can’t go “afowl” with this 15-minute meal.

Southwestern Chicken

¾ pound boneless, skinless chicken breast

Olive oil spray

Salt and fresh ground black pepper

1 cup bottled chunky, no-sugar-or-oil-added tomato salsa

Cut the breasts into 2 6-ounce portions and flatten the chicken with the bottom of a heavy skillet or the palm of your hand to about ½-inch thick. Heat a medium nonstick skillet over medium-high heat. Spray skillet with olive oil spray and add chicken. Brown 2 minutes turn chicken over and brown 2 minutes. Add salt and pepper to the cooked side. Lower to medium-low heat and spoon the salsa over each chicken portion. Cover with a lid and cook 5 minutes. Serve chicken with salsa on top.

Yield: Serves 2.

Approximate nutritional analysis per serving: 231 calories, 4 grams fat (1 gram saturated), 103 milligrams cholesterol, 39 grams protein, 6 grams carbohydrates, 1 gram dietary fiber, 3 grams sugars, 426 miligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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