Serves 4

Per serving: 363 calories, 31.6g protein, 34.7g carbohydrate, 8.4g dietary fiber, 12g total fat (2.2g saturated fat), 72mg cholesterol, 279mg sodium; Carbohydrate choices: 2.3

This Tex-Mex special is leaner than a similar restaurant meal, and most of the fat is monounsaturated (heart-healthy) from the avocado. Wrap it up in stone-ground corn tortillas, as flour tortillas are much higher in sodium -- nearly 300 mg each.


  • 2 large garlic cloves, put through a press or minced
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon dried oregano
  • 1 tablespoon fresh lime juice
  • Four 4-ounce boneless skinless chicken breast halves
  • 1 medium onion, halved lengthwise, then thinly sliced
  • 1 bell pepper, seeded and deribbed, thinly sliced
  • 1 lime half
  • 1 ripe tomato, seeded and finely diced
  • ½ cup bottled salsa or picante sauce
  • 1 ripe Hass avocado, pitted and peeled, cut into 8 wedges
  • Eight 6-inch corn tortillas, warmed in a microwave or steamed

MASH the garlic into a paste with the cumin, chili powder, and oregano. Stir in the lime juice. Rub evenly over the chicken breasts; refrigerate for several hours, covered airtight.

ARRANGE the chicken breasts in a single layer in a steamer basket. Cover with the onion and bell peppers; squeeze the lime half over all. Steam for 20 minutes; then pierce the thickest part of a chicken breast with a sharp knife.

(If juices run clear, it's done. If not, steam for 5 minutes longer).

MEANWHILE, mix the diced tomato with the bottled salsa in a serving bowl. Set aside for 15 minutes.

REMOVE the chicken to a cutting board and allow to rest for five minutes; then cut crosswise into thin strips. Arrange on a platter with the onion and pepper, and the avocado slices. Serve with the tomato salsa and warmed corn tortillas, so everyone can roll their own.