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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Onion rings in the car cushions do not improve with time."
-Erma Bombeck, Humorist

The refrigerator light goes on...

This is a great summer sauce and goes well on almost any fish, meat or poultry that you can grill. Its probably best to choose ingredients that have some flavor on their own. Chicken, pork tenderloin, top round of beef are all great choices. If youre going to have fish, choose one with a lot of flavor. Trout or catfish might get lost where salmon, red snapper or sea bass would work great. The sauce is not too spicy but can be made more or less with a little more or less cayenne pepper.

Chicken Skin

So much emphasis is put on skinless chicken because most of the fat in chicken is in the skin.  There had been a debate about whether cooking chicken with the skin on and removing it after cooking was higher in fat than simply peeling the skin off before cooking.  The U.S. Department of Agriculture analyzed chicken cooked both ways using both breast meat and thigh meat.  

The answer is that there is no significant difference between the two but that the moisture content of the chicken cooked with the skin on was significantly higher -- same fat and calories, juicer chicken.  

The pulled chicken barbecue recipe is a perfect example of using good research to eat great food and still eat healthy.  In the twice-cooked chicken, the bird is roasted skin on and then mixed with the barbecue sauce for the second cooking.  It was juicer and more flavorful, but had no more fat or calories than the skinless chicken.


 

Chicken with Roasted Tomatillo Sauce



Servings = 4 | Serving size =about 1/4 cup with 4 ounces chicken

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes great leftovers. The sauce will keep well for about 4 days in the refrigerator and the chicken is wonderful with a little bit of sauce the next day.

Serve with Jasmine Rice or Dirty Rice or Jasmine Rice - Low Sodium Version

AND

Serve with Roasted Beets or Parmesan Squash. or Herbed Zucchini or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions

1/2 lb tomatillos
1/2 small onion
1/4 cup cilantro leaves
1/2 lime
1/4 tsp salt
1/4 tsp ground cumin
1/8 tsp cayenne pepper
fresh ground black pepper
4 4 ounce boneless chicken breasts

Preheat the oven to 375F. Place the tomatillos and onion wedges in a grill pan or a large skillet and place the pan in the oven.

Roast the vegetables for about 20 - 25 minutes. Turn once or twice to let them brown on all sides.

Remove and let cool to warm. Place in a blender or using a stick blender with a medium bowl puree the roasted tomatillos and onions until smooth.

Add the cilantro, lime juice, salt, cumin, cayenne pepper and black pepper and puree until smooth. Place the sauce in a sauce pan.

Rinse the cooled grill pan and return it to the oven to preheat to 375F. When hot add the chicken breasts and cook for about eight minutes on each side. (This recipe also works great if you want to grill the vegetables and chicken outside on the grill.)

While the chicken is cooking gently heat the tomatillo sauce. When the chicken is cooked serve with about 1/4 cup sauce for each chicken breast.

Nutrition Facts

Serving size = about 1/4 cup with 4 ounces chicken

Servings = 4

.

Amount Per Serving

Calories 172 Calories from Fat 18
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 0g 2%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 222mg 9%
Total Carbohydrates 11g 4%
    Dietary Fiber 2g 9%
    Sugars 4g  
Protein 27g  
Vitamin A 18% Vitamin C 26%
Calcium 4% Iron 8%
Vitamin K 9 mcg Potassium 555 mg
Magnesium 51 mg