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This recipe is modified from allrecipes.com website.  My family LOVES it.  It is quick, easy and can be very healthy if you use light products.

INGREDIENTS

  • 4 skinless, boneless chicken breast halves
  • 4 teaspoons taco seasoning mix (I use more than this)
  • 1 cup salsa or however much it takes to cover chicken completely
  • 1 cup shredded Cheddar cheese (I use 2% mild cheddar)
  • OPTIONAL TOPPERS  (light sour cream, avocado, cilantro, green onions)

DIRECTIONS

  1. Preheat oven to 375 degrees F (190 degrees C)
  2. Place chicken breasts in a lightly greased 9×13 inch baking dish. Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all.
  3. Bake covered at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.
  4. Sprinkle chicken evenly with cheese, and continue baking uncovered  for an additional 3 to 5 minutes, or until cheese is melted and bubbly.
  5. Sometimes I cook rice underneath it. If I do, I put it on 350 and it takes 45-60 minutes or until the rice absorbs  the liquids. I use the directions on the rice for the amount of water to be used. The chicken does not have as much sauce when you use the rice.
Nutritional Information 
Servings Per Recipe: 4

Amount Per Serving

Calories: 287  (6 ounces cooked chicken.  I do not believe this count includes the sour cream and the cheese is regular) 

  • Total Fat: 12.4g
  • Cholesterol: 101mg
  • Sodium: 863mg
  • Total Carbs: 6.8g
  •     Dietary Fiber: 1g
  • Protein: 35.5g

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Because it is so good for you,  I wish I could tell you that fish was one of my favorite foods, but the truth is for years I forced my self to eat it every so often.  I could eat Tilapia or Orange Rough but that was about it.  I love raw salmon but could never find a way to eat cooked salmon.  I kept trying it because it is so good for us. Our friend and third daughter, Heather, ate it all the time and convinced me to give it one more try.  Well, she was right, I love it now.   (It is the new favorite dish at our house)  The key for me is to not overcook it and the seasoning.

Below is the easiest and bestest (I know it is not a word, but it is in our house) Salmon recipe.

EASY Salmon Recipe  (try to say that ten times, lol)

Ingredients:

 

          Mom's - Dinner by VirtualErn.        

Salmon filet         Ask the fish monger (don’t you love saying fish monger) to take the skin off for you.

Chef Paul’s Magic Salmon Seasoning   (Publix always has it)

Brown Sugar to taste

Directions:

Line pan with foil (easy clean up)

If I buy a whole filet I leave it whole.  Place filet on the pan and sprinkle GENEROUSLY with Chef Paul Seasoning.  When I say generously, I mean POUR IT ON and then add some more.  Then stick your fingers in the brown sugar bag and get a few pinches of brown sugar and sprinkle it over the seasoning.  (for a three pound filet I use less than two teaspoons of brown sugar)

Bake at 350 degrees for 13 minutes.

I serve this with wild rice or on top of a salad.  I always make extra for the next day.  It is great cold or reheated.

Health Tip: 

You’ve probably heard a lot lately about omega-3 fatty acids. It’s the stuff that makes salmon and some other fish so good for us.

“They’re good for the brain,” said Sue Moores, a dietician with the American Dietetic Association, adding that omega-3s may improve heart health, brain health, fend off cancer and arthritis and reduce inflammation in our bodies.  Plants are another source, leafy greens, flax seed and walnuts.

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