Chicken with Roasted Tomatillo Cilantro Sauce - 18.5g Carbs, 5.4g Fiber, 1.4g Sugar
From: www.arcamax.com zola
For today's recipe we'll concentrate on a "green theme". This is March and St. Patrick's Day will be here soon. Lots of folks wear green and some like to eat something green to celebrate. This is Mexican food made with tomatillos. Tomatillos are GREEN. The sauce might be a greenish-brown when completed but it follows the green theme.
Serves: 2 (can easily be doubled)
1 lb tomatillos Take off paper-like skins, rinse & cut in half (tomatillos are gooey)
3 tsp garlic, minced
1/2 cup onion, diced
1 tsp dried parsley
1 cup chopped, fresh cilantro
1/2 tsp chili powder
1/8 to 1/4 tsp cayenne Depends on how spicy you want this.
1/4 cup whipping cream
1/2 cup chicken OR veggie broth Using veggie broth the sauce color will be more green
12 oz chicken scaloppini slices.*
*(This is just chicken breast sliced thinly. Most grocery stores sell scaloppini slices or you can just slice the chicken breast pieces yourself. You can also just leave them whole, but they will take quite a bit longer to cook.
This is a pretty easy dish to make but it falls in the gourmet category so I don't want to leave anything to chance or intimidate novice cooks.
Preheat oven to 375 degrees.
Spray a cookie sheet with olive oil. Place your tomatillo halves flat side down. Roast them for 30 minutes or until the edges just barely begin to brown.
When they are done, take them out of the oven and transfer them to a blender. (Be very careful. They are hot).
Add to the blender the onion, garlic, parsley, cilantro, chili powder and cayenne. Put the top on tightly. (When I am blending HOT liquids I always put a towel over the top and hold it down tightly with one hand while I turn the blender on LOW. Then turn it up to whiz the mixture until smooth).
Transfer the mixture to a sauce pan. Cook seven minutes on medium and then strain the sauce through a sieve. Toss out the solids but be sure to mash them against the strainer to get out as much liquid as possible first. You might have to do this in batches if it's clogging your sieve.
Put the strained sauce in a sauce pan and add the cream and the broth. Gently boil the sauce on medium-high until it begins to thicken. This is still a pretty thin sauce but just boil it until you can see it's got a thickened look to it.
While the sauce is working you can cook your chicken. Lightly spray a large sauté pan with olive oil. Add the thin chicken breast pieces. Season with sea salt and pepper. Then cook them on medium high until no pink remains. This will take about 3 minutes per side. (If the chicken is thicker this might take longer).
Put the chicken on the plate and top with three tablespoons of sauce per person. (In my case I roasted peppers and put them on the plate first. Then I topped them with the chicken and the sauce. You can do whatever veggies suit you. This kept my gourmet Mexican theme intact) (See Roasted Red and Yellow Peppers recipe)
Roasted Red and Yellow Pepper Strips (SUPER EASY)
Serves: 2 (can be doubled easily)
1 red bell pepper
1 yellow bell pepper
Cut the red and yellow pepper into strips about 1/4-inch wide. (If you are a novice cook, be sure to remove the stem, the seeds and cut off any white pith inside the pepper. The white stuff tastes bitter if you cook it. You just want red and yellow strips.
Put those strips in an oven proof pan. Spray lightly with olive oil and toss. Season with grated sea salt and pepper.
Roast at 375 degrees for 30 minutes or until the edges of the peppers just begin to brown. This cooking process makes the peppers mild and almost sweet.
Serving size: 1 cup per person
You can make these in a large batch and store leftovers in the refrigerator. They reheat well and can travel well too. Eat them hot or cold.
Servings: 2
Serving Size: 319 g (319 g = 11.25 oz // 11.25 oz = 1.40 cups)
Nutrition per Serving:
191 Calories, 74 Calories from Fat, 8.2g Total Fat, 3.2g Saturated Fat, 44mg Cholesterol, 42mg Sodium, 18.5g Total Carbs, 5.4g Dietary Fiber, 1.4g Sugars, 13.5g Protein -- Vitamin A 25% - Vitamin C 56% - Calcium 5% - Iron 12%
Nutrition Grade: A
Good points:
Low in sodium
Low in sugar
High in dietary fiber
High in niacin
High in potassium
High in vitamin A
Very high in vitamin C
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