Chicken Breasts With Basil-chipotle Sauce
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Chicago | 4star, Poultry, Southwester | 2 | Servings |
INGREDIENTS
| 1 | Chipotle pepper, with adobo | |
| sauce | ||
| 2 | T | Chopped fresh basil |
| 1 | Clove garlic | |
| 1 | t | Fresh lime juice |
| 2 | T | Water |
| 1 | Roma tomato, peeled and | |
| chopped | ||
| 2 | Skinless boneless chicken | |
| breast halves trimmed | ||
| 2 | t | Chili nuts, dry roasted as |
| noted |
INSTRUCTIONS
Marinade: Chop the chipotle then place in a mini-food processor or food mill along with the chopped basil and garlic clove. Chop then add the juice, water, and tomato. Pulse, letting some texture remain. Put chicken in a plastic container or a sealable bag. Pour the sauce on top. Cover and rid the container of as much air as possible. Marinade about 4 hours. Grill chicken in a dry grill-pan (ridged), about 5 minutes per side (depending upon thickness). Deglaze the pan with the marinade, adding water, and making sure the marinade bubble sufficiently to cook thoroughly. Serve sprinkled with chili-seasoned nuts (optional). Per serving: 139 Calories; 3.2g Fat (20.5% calories from fat) Variation: Broil the chicken. Meanwhile heat the marinade in a sauce pan, adding water as needed; pour the cooked marinade over the chicken. Serve with Chili nuts, a combination of chopped or crushed dry roasted mixed nuts and chili powder or Pat's ole blend or Janet Hazen's recipe * Serve with Zesty Orange and Onion Rice (an elf post) and cilantro * steamed vegetables (carrots, celery and zucchini). CREDITS: published in the Chicago Tribune. Source:"Diet Workshop's Recipes for Healthy Living"(Main Street, $15.95) by Lois L. Lindauer and Sally Sampson; posted by Joanne to elf 8 Feb 1997 This version by PATh (phannema@wizard.ucr.edu) nutrition estmated by MC3 Recipe by: Diet Workshop's Recipes for Healthy Living Posted to MC-Recipe Digest V1 #1069 by KitPATh <phannema@wizard.ucr.edu> on Jan 31, 1998
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Nutrition (calculated from recipe ingredients)
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Calories: 402
Calories From Fat: 88
Total Fat: 9.7g
Cholesterol: 146.2mg
Sodium: 1768.9mg
Potassium: 1260.7mg
Carbohydrates: 9.7g
Fiber: 5.8g
Sugar: 1.9g
Protein: 67.4g