Grilled Cumin Chicken with Fresh Tomatillo Sauce

Grilled Cumin Chicken with Fresh Tomatillo Sauce Recipe
Photo: Randy Mayor; Stylist: Rose Nguyen
Bring the heat of the Southwest to the dinner table with a delicious take on the weeknight meal of grilled chicken. Serve with chipotle rice.

Yield:

4 servings (serving size: 1 chicken breast half and about 5 tablespoons sauce)

Recipe from

Recipe Time

Prep: 40 Minutes

Nutritional Information

Calories 237
Fat 5.1 g
Satfat 1 g
Monofat 2.3 g
Polyfat 1 g
Protein 40.4 g
Carbohydrate 6 g
Fiber 1.5 g
Cholesterol 99 mg
Iron 1.9 mg
Sodium 465 mg
Calcium 35 mg

Ingredients

2 teaspoons olive oil
1/2 teaspoon ground cumin
1/8 teaspoon freshly ground black pepper
2 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
1/2 pound tomatillos
1/2 cup fat-free, less-sodium chicken broth
1/4 cup cilantro leaves
1/4 cup chopped green onions
2 tablespoons fresh lime juice
1/2 teaspoon sugar
1/4 teaspoon salt
1 garlic clove, chopped
1 jalapeño pepper, seeded and chopped
1/4 teaspoon salt
Cooking spray

Preparation

1. Prepare grill to medium-high heat.

2. Combine the first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal and let stand for 15 minutes.

3. Discard husks and stems from tomatillos. Combine tomatillos and broth in a small saucepan over medium-high heat; cover and cook 8 minutes. Drain and cool slightly. Combine tomatillos, cilantro, and next 6 ingredients (through jalapeño) in a food processor; process until smooth.

4. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Place on a grill rack coated with cooking spray; grill 6 minutes on each side or until chicken is done. Serve with tomatillo sauce.

Chipotle rice: Combine 1 cup long-grain rice and 2 cups fat-free, less-sodium chicken broth in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in 1/4 cup thinly sliced green onions and 1/2 teaspoon minced chipotle chile, canned in adobo sauce. If you're drinking, pour a Mexican beer.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Jackie Mills, MS, RD,

May 2009
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