Marinating the chicken makes it tender without adding a lot of fat, and grilling it keeps the fat count to a minimum.
4 skinless, boneless chicken breasts
1/4 C. olive oil
juice of 2 limes
1/4 t. oregano
1/2 t. black pepper
1/4 C. water
10 to 12 tomatillos, husks removed and cut in half
1/2 medium onion, quartered
2 cloves garlic, finely chopped
2 serrano or jalepeno peppers
2 T. cilantro, chopped
1/4 t. salt
1/4 C. low-fat sour cream
- Combine oil, juice from one lime, oregano and black pepper in shallow glass baking dish. Stir. Place chicken in baking dish and turn to coat each side. Cover dish and refrigerate overnight. Turn chicken periodically to marinate on both sides.
- Put water, tomatillos and onion into saucepan. Bring to gentle boil and cook uncovered for 10 minutes or until tomatillos are tender. In blender, place cooked onion, tomatillos and any remaining water. Add garlic, peppers, cilantro, salt and remaining lime juice. Blend until ingredients are smooth. Place sauce in bowl and refrigerate.
- Place chicken on hot grill and cook until done. Place chicken on serving platter.
- Spoon T. low-fat sour cream over each chicken breast. Pour sauce over sour cream.
YIELD: 4 servings
SERVING SIZE: 1 breast
NUTRIONAL ANALYSIS PER SERVING: Calories, 192; Total fat, 5 grams; Saturated fat, 2 gram; Cholesterol, 71 milligrams; Sodium, 220 milligrams; Calicum, 53 milligrams; Iron, 2 milligrams.