Grilled Chicken With Green Chile Sauce
Marinate meats to make them tender without adding a lot of
fat.
4 skinless, boneless chicken breasts
1/4 cup olive oil
juice of 2 limes
1/4 teaspoon oregano
1/2 teaspoon black pepper
1/4 cup water
10 to 12 tomatillos, husks removed and cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 serrano or jalape¤o peppers
2 tablespoons cilantro, chopped
1/4 teaspoon salt
1/4 cup low fat sour cream (or Homemade Sour Cream--see page
41)
1. Combine the oil, juice from one lime, oregano, and black
pepper in a shallow glass baking dish. Stir. Place the
chicken breasts in the baking dish and turn to coat each
side. Cover the dish and refrigerate overnight. Turn the
chicken periodically to marinate chicken on both sides.
2. Put water, tomatillos, and onion into a saucepan. Bring
to a gentle boil and cook uncovered for 10 minutes or until
the tomatillos are tender. In a blender, place the cooked
onion, tomatillos, and any remaining water. Add the garlic,
peppers, cilantro, salt, and the remaining lime juice.
Blend until all the ingredients are smooth. Place the sauce
in a bowl and refrigerate.
3. Place the chicken breasts on a hot grill and cook until
done. Place the chicken on a serving platter.
4. Spoon a tablespoon of low fat sour cream over each
chicken breast. Pour the sauce over the sour cream.
Yield: 4 servings
Serving size: 1 breast
Each serving provides:
Calories: 192
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 71 mg
Sodium: 220 mg
Calcium: 53 mg
Iron: 2 mg (back to diet
recipe index) |
