Grilled Cumin Chicken with Fresh Tomatillo Sauce - 6g Carbs, 1.5g Fiber
From: Jackie Mills, MS, RD, Cooking Light - May 2009
Bring the heat of the southwest to the dinner table with a delicious
take on the weeknight meal of grilled chicken. Serve with chipotle rice.
Prep Time: 40 min
Servings: 4
Serving size: 1 chicken breast half and about 5 tablespoons sauce
2 tsp olive oil
1/2 tsp ground cumin
1/8 tsp freshly ground black pepper
2 garlic cloves, minced
4 (6-oz) skinless, boneless chicken breast halves
1/2 lb tomatillos
1/2 cup fat-free, less-sodium chicken broth
1/4 cup cilantro leaves
1/4 cup chopped green onions
2 Tbsp fresh lime juice
1/2 tsp sugar
1/4 tsp salt
1 garlic clove, chopped
1 jalapeno pepper, seeded and chopped
1/4 tsp salt
Cooking spray
1. Prepare grill to medium-high heat.
2. Combine the first 4 ingredients in a large zip-top plastic bag.
Add chicken to bag; seal and let stand for 15 minutes.
3. Discard husks and stems from tomatillos. Combine tomatillos and
broth in a small saucepan over medium-high heat; cover and cook
8 minutes. Drain and cool slightly. Combine tomatillos, cilantro,
and next 6 ingredients (through jalapeno) in a food processor; process
until smooth.
4. Remove chicken from bag; discard marinade. Sprinkle chicken evenly
with 1/4 teaspoon salt. Place on a grill rack coated with cooking spray;
grill 6 minutes on each side or until chicken is done. Serve with
tomatillo sauce.
Chipotle rice:
Combine 1 cup long-grain rice and 2 cups fat-free, less-sodium chicken
broth in a medium saucepan; bring to a boil. Cover, reduce heat, and
simmer 15 minutes or until liquid is absorbed. Stir in 1/4 cup thinly
sliced green onions and 1/2 teaspoon minced chipotle chile, canned in
adobo sauce. If you're drinking, pour a Mexican beer.
Nutrition Does Not include the Rice!
Servings: 4
Serving size: 1 chicken breast half and about 5 tablespoons sauce
Nutrition per Serving:
237 Calories, 5.1g Fat, 1g Saturated Fat, 2.3g Monounsaturated Fat,
1g Polyunsaturated Fat, 40.4g Protein, 6g Carbs, 1.5g Fiber,
99mg Cholesterol, 1.9mg Iron, 465mg Sodium, 35mg Calcium
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment