10/06/2008

Grilled Chicken with Green Chile Sauce

Anytime is the right time to grill some juicy chicken breasts. Green chile sauce is an outstanding way to add just the right touch to this low fat, low-calorie, high protein entrée. Be sure to check your pantry to see if you have any of these ingredients on hand. Then make sure you add the ingredients you need to your next grocery list and make this taste-tempting grilled chicken with green chile sauce recipe. A real people pleaser, that's sure to become a mealtime favorite for your family.

Prep Time: 24 hours, 0 minutes
Cook Time: 0 hours, 20 minutes

Ingredients:
  • 4 chicken breasts, skin and bones removed
  • ¼ cup olive oil (garlic olive oil, if perferred)
  • 2 Limes, juice only
  • ¼ tsp oregano
  • ½ tsp black pepper, or to your taste
  • ¼ cup water
  • 10 or 12 tomatillos, husks removed and cut in half
  • ½ medium onion, cut in quarters
  • 2 garlic gloves, chopped finely
  • 2 jalapenos, fresh
  • 2 Tbsp cilantro, chopped
  • ¼ tsp salt, or to your taste
  • ¼ cup low-fat sour cream
Preparation:
  • To prepare chicken you’ll first need to marinate your poultry about 24 hours in advance of when you plan to serve.
  • You’ll need a shallow glass pan large enough to hold your chicken pieces and marinade. To make marinade, combine the juice of one lime, olive oil, oregano, and black pepper. Then stir marinade ingredients together in pan.
  • Next, coat each piece of chicken with the combined ingredients made above. Once the chicken breasts are evenly coated, cover with foil and marinate for 24 hours in your refrigerator. Occasionally, during the marinade process, turn chicken pieces, then recover with foil.
  • After marinating chicken 24 hours, slow boil water with tomatillos with onions in a saucepan. Cook, uncovered, for about 10 minutes or until tomatillos are tender.
  • Place cooked onion, tomatillos, and any water that remains in a blender. Blend until smooth. Refrigerate sauce in bowl until chicken is grilled.
  • Put chicken on a hot grill and cook until done and no pink remains, about 4 or 5 minutes per side. If an outdoor grill is unavailable, use a kitchen grill pan. I prefer my cast iron grill pan for indoor grilling.
  • When chicken is ready, place on a serving tray and bring indoors. Next, put about a tablespoon of low fat sour cream on each chicken breast and pour refrigerated green chile sauce over each piece.
  • Marinating chicken provides a way to add taste and make your grilled chicken tender and juicy without the use of much fat.
Yield: 4 servings
Serving size: 1 breast
Each serving provides:
Calories: 210
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 73 mg
Sodium: 91 mg
Total fiber: 3 g
Protein: 29 g
Carbohydrates: 14 g
Potassium: 780 mg

Source: Keep the Beat, Heart Healthy Recipes. By the NHLBI and NIH.

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