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Grilled Chicken with Green Chile Sauce – TypeFree Diabetes

Grilled Chicken with Green Chile Sauce

Number of Servings: 4


Ingredients

4 skinless,
boneless chicken breasts
1/4 cup olive
oil
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
jalapeno peppers
2 tablespoons   cilantro,
chopped
1/4 teaspoon   salt
1/4 cup low fat
sour cream (or Homemade Sour Cream)
juice of 2
limes

Directions

  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.

Nutrition Facts

– Serving Size: 1 chicken breast
Amount Per Serving
Calories: 192

Total fat: 5 g

Saturated fat: 2 g

Cholesterol: 71 mg

Sodium: 220 mg

Calcium: 53 mg

Iron: 2 mg

Source: National Heart,
Lung, and Blood Institute, a part of the National Institutes of Health and the U.S. Department of Health and Human Services


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