Chicken Breasts with Green Chile-Almond Cream Sauce - 4g Carbs, 1g Fiber, 0g Added Sugar
From: EatingWell - September/October 2010
Here we topped seared chicken breasts with a green chile cream sauce
that was inspired by green mole. A touch of cream adds an extra
smoothness to the sauce, but it can be omitted if you avoid dairy.
Serve with brown rice and a tossed green salad with mango and red onion slices.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated
fat | Low sodium | Heart healthy | Healthy weight | Gluten free
Active Time: 30 minutes
Total Time: 1 hour
Servings: 6
2 cups unsweetened almond milk (see Shopping Tip)
1/2 cup reduced-sodium chicken broth
3/4 cup chopped seeded fresh New Mexican green chiles
3 scallions, sliced, white and green parts separated
3 Tbsp slivered almonds, toasted (see Tip)
1 clove garlic, thinly sliced
3/4 tsp salt, divided
6 chicken breast cutlets or fillets (about 4 oz each; see Tip)
1 Tbsp canola oil
2 Tbsp whipping cream (optional)
1 Tbsp sesame seeds, toasted (see Tip)
Combine almond milk, broth, green chiles, scallion whites, almonds,
garlic and 1/4 teaspoon salt in a medium saucepan; bring to a boil.
Reduce heat to a simmer and cook the mixture until reduced by half,
20 to 30 minutes. Puree with an immersion blender or puree in a
blender until smooth (use caution when blending hot liquids).
Sprinkle chicken with the remaining 1/2 teaspoon salt. Heat oil in
large nonstick skillet over medium-high heat. Cook half the chicken
until browned, 1 to 2 minutes per side. Transfer to a plate. Cook
the remaining chicken until browned.
Add the first batch of chicken back to the pan. Pour in the sauce
and cook at a low simmer, turning occasionally, until all the chicken
is cooked through and tender, 4 to 7 minutes. Remove from the heat
and transfer the chicken to a serving platter. Stir cream (if using)
into the sauce and pour the sauce over the chicken. Sprinkle with
the reserved scallion greens and sesame seeds.
Tips & Notes
Make Ahead Tip:
Cover and refrigerate the sauce (Step 1) for up to 3 days. Reheat
before serving.
Tips:
Look for almond milk near other shelf-stable or refrigerated dairy-free
milks, such as soymilk and rice milk. Pacific and Blue Diamond make
unsweetened varieties. Try the leftovers in a fruit smoothie.
If you can't find chicken cutlets or fillets, purchase six 5-ounce
chicken breasts. Remove the tenders and trim the fat. Place the
chicken between pieces of plastic wrap. Pound with a rolling pin,
meat mallet or heavy skillet until flattened to an even thickness,
about 1/2 inch.
To toast slivered almonds and sesame seeds, place in a small dry
skillet and cook over medium-low heat, stirring constantly, until
fragrant and lightly browned, 2 to 4 minutes.
Servings: 6
Nutrition per Serving:
194 Calories, 8g Fat, 1g Sat, 4g Mono, 63mg Cholesterol, 25g Protein,
4g Carbs, 1g Fiber, 0g Added Sugars, 454mg Sodium, 323mg Potassium
Nutrition Bonus: Vitamin C (78% daily value).
Carbohydrate Servings: 0
Exchanges: 3 lean meat, 1 fat
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