Chicken: Cheesy Chicken with Tomatoes and Sunflower Seeds

posted by sherryi 01-05-100 4:49 AM

Cheesy Chicken with Tomatoes and Sunflower Seeds

1 Tablespoon raw sunflower seeds
4 boneless skinless chicken breast halved (about 4 ounces each)
1 tablespoon fresh lemon juice
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 can (14 1/2 ounces) ready-cut tomatoes (see note)
4 ounces of reduced-fat Monterey Jack cheese, shredded

Preheat the oven to 350. Put the sunflower seeds in a pan and bake for about 10 minutes, or until golden brown; watch carefully, as the seeds burn easily.

Place the chicken in an 11”x7” baking dish. Sprinkle with the lemon juice, pepper and salt. Cover with a lid or aluminum foil. Bake for 20-30 minutes, or until chicken turns from translucent to opaque.

Spoon the tomatoes evenly over the chicken. Sprinkle the sunflower seeds and Monterey Jack evenly over the top. Place the dish under the broiler for about 1 minute, or just until the cheese is completely melted; do not brown.

Makes 4 Servings

Calories: 266
Fat: 10 g
Cholesterol: 92 mg
Sodium: 627 mg
Leftovers are good cold chopped up in salads or reheated and mixed in pasta or rice.
This easy chicken dish has a wonderful variety of tastes and textures. I like to serve it for dinner parties with rice pilaf.
Source: Jeanne Jones, “Healthy cooking for people who don’t have time to cook”

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