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Tex-Mex Chicken


Tex-Mex Chicken

Tex-Mex Chicken

Boneless skinless chicken breasts are a favorite choice for today's cook because of their quick-cooking appeal and their low fat, high protein content. If you skin and debone your own chicken breasts, save the bones and skin in a plastic bag in your freezer to make flavorful homemade chicken stock.

Yield

Makes 6 servings

Ingredients

1 teaspoon ground red pepper
3/4 teaspoon onion powder
3/4 teaspoon garlic powder
1/2 teaspoon salt, divided
1/2 teaspoon dried basil
1/8 teaspoon dried oregano leaves
1/8 teaspoon dried thyme leaves
1/8 teaspoon gumbo file powder* (optional)
6 boneless skinless chicken breast halves (1-1/2 pounds)
3/4 pound potatoes, cut into 1-inch wedges
Nonstick cooking spray
1/4 teaspoon black pepper

*Gumbo file powder is a seasoning widely used in Creole cooking. It is available in the spice or gourmet section of most large supermarkets.

Preparation

  1. Combine red pepper, onion powder, garlic powder, 1/4 teaspoon salt, basil, oregano, thyme and file powder, if desired, in small bowl. Rub mixture on all surfaces of chicken. Place chicken in single layer in 13X9-inch baking pan. Refrigerate, covered, 4 to 8 hours.
  2. Preheat oven to 350°F. Place potatoes in medium bowl. Spray potatoes lightly with cooking spray; toss to coat. Sprinkle with remaining 1/4 teaspoon salt and black pepper; toss to combine. Add to chicken in pan.
  3. Bake, uncovered, 40 to 45 minutes or until potatoes are tender and chicken is no longer pink in center. Or, grill chicken and potatoes, in aluminum foil pan, on covered grill over medium-hot coals, 20 to 30 minutes or until potatoes are tender and chicken is no longer pink in center. Serve with additional vegetables, if desired.

Nutritional Information

Carbohydrate 36 g
Cholesterol 55 mg
Saturated Fat 1 g
Total Fat 3 g
Calories from Fat 9 %
Calories 262
Protein 24 g
Sodium 237 mg

Dietary Exchange

Meat 2
Starch 1

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