Friday, August 17, 2007

ARF / 5-A-Day Entry: Heart Healthy Grilled Chicken and Green Chili Sauce

Ah, today is just one of those days where I laugh at myself for posting an ARF recipe for the round-up at Sweetnicks. I've just finished baking off 60 chocolate chip cookies (from scratch, thank you very much!) for Andrew and my Grandparents, I have 12 more to make for the stepbrother, along with 12 peanut butter cookies for the grandparents and 2 loaves of banana bread to make as well (plus a loaf of Italian bread, but that's fairly healthy)! And that is just for Bumblebee Bakery's side of it! Heck, I'm not complaining though, if people want to buy what I'm selling, I'm all for it!

Update 4:30 PM - The banana breads and PB cookies are done, and so am I! For today, at least.

This weekend my mom's hosting a huge family BBQ (and I mean huge, if anyone reading this is from or knows an Italian (or Greek) family, they will understand). So in addition to the sausages, hot dogs, hamburgers and skewers, we're making potato salad, fruit platters, and 2 sheet cakes! Yes, I said 2. All this made for a party my mother wanted, who is trying to lose weight for her wedding! Sheesh! Well, maybe she'll appreciate this chicken dish afterwards for some healthy and still flavourful indulgence!

Heart Healthy Grilled Chicken and Green Chili Sauce
(From http://www.nhlbi.nih.gov/health/public/heart/other/sp_recip.pdf)
Serves 4
4 skinless, boneless chicken breasts
2 tbsp olive oil
4 tbsp chicken broth
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 jalapeƱo peppers
2 tablespoons cilantro, chopped
1/4 teaspoon salt
  1. Combine the oil, broth, juice from one lime, oregano, and black pepper in a shallow glass baking dish.
  2. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate overnight.
  3. Put water, tomatillos, and onion into a saucepan.
  4. Bring to a gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender.
  5. In a blender, place the cooked onion, tomatillos, and any remaining water.
  6. Add the garlic, peppers, cilantro, salt, and the remaining lime juice and blend until smooth.
  7. Place the sauce in a bowl and refrigerate.
  8. Place the chicken breasts on a hot grill and cook until done (about 6 min / side).
  9. Pour the sauce over the hot chicken and serve.

Tomatillos are small fruits (used as a vegetable) enclosed in a husk. The fruit resembles a small unripe tomato and is usually green or yellow. The flesh is slightly acidic with a hint of lemon. Tomatillos belong to the same family as tomatoes.

Make Tomatillos Part of Your 5 A Day Plan (from FoodReference.com, as is the photo)
- Slice tomatillos into salsa to add color and flavor.
- Add diced tomatillo to guacamole for an extra crunch.
- Top tacos with sliced tomatillos for a change.
- Liven up your soup with some chopped tomatillos.

Per 1 medium (34g)
Calories 10
Calories from Fat 5
Total Fat 0g - 0%
Saturated Fat 0g - 0%
Cholesterol 0mg - 0%
Sodium 0mg - 0%
Total Carbohydrate 2g - 1%
Dietary Fiber 1g - 4%
Sugars 0g
Protein 0g
Vitamin A 0%
Vitamin C 6%
Calcium 0%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet