salsa chicken: high on flavour, low on calories

Tender chicken breasts coated in a spicy rub and baked with tomato salsa and fresh vegetables, this dish is absolutely packed with flavour. From fridge to table in under 45 minutes, it’s a perfect weeknight meal.

salsa chicken. gfandme 2013.

What you’ll need:

Small amount of oil for frying (optional)

4 boneless, skinless chicken breasts

½ teaspoon chili powder

¼ teaspoon onion powder

¼ teaspoon garlic powder

Pinch of cayenne (or more if you like it spicy)

Black pepper to taste

2 cups salsa

1 green pepper, coarsely chopped

1 onion, coarsely chopped

4 celery sticks, sliced


What you’ll do:

Heat oven to 350 degrees.

Combine chili powder, onion powder, garlic powder, cayenne and pepper in small bowl.

Lightly wash the chicken breasts, pat dry with paper towel, and rub both sides with the spice mixture.

TIP: To make this even leaner, skip the rest of the steps. Instead, place chicken directly into casserole with vegetables and salsa and bake in oven until chicken reaches an internal temperature of 170 degrees, approximately 45 minutes to an hour. Remove from oven and let sit for at least five minutes.

Heat oil in fry pan and brown chicken breasts for approximately 4 minutes per side.

Remove chicken breasts and place in a casserole dish.

Lightly stir fry the vegetables in the fry pan until onions are just starting to turn translucent. Pour in the salsa and stir to combine.

Pour salsa mixture over the chicken breasts. Cover and place in oven. Bake until breasts reach an internal temperature of 170 degrees, approximately 30 minutes depending on the size of the breasts.

Remove from oven and let sit, covered, for at least five minutes.

Like this? You might also like these other gf and me recipes!

grilled turkey breast. gf and me 2013.low fat grilled turkey breast

slow cooker swiss steak slow cooker swiss steak

Ginger-Lemon Chicken. gf and me 2013.

BBQ ginger lemon chicken

Photo copyright gfandme 2013

13 thoughts on “salsa chicken: high on flavour, low on calories

  1. Pingback: chicken and shrimp jambalaya | gf and me

  2. Pingback: Roasted Sweet Orange Chicken | gf and me

  3. Pingback: gf and me’s Orange and Honey Stir Fry | gf and me

Leave a Reply