Tex-Mex Chicken
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(makes 6 servings)
| 6 | boneless, skinless chicken breast halves, about 2 pounds (960 g) total |
| 3 to 4 | fresh jalapeņo chile peppers, seeded and thinly sliced |
| 1 | tablespoon (15 g) minced garlic |
| 1 | teaspoon (5 ml) crushed dried oregano |
| 1/4 | teaspoon (1.25 ml) chili pepper |
| 1/4 | teaspoon (1.25 ml) ground cumin |
| salt (optional) and freshly ground pepper to taste |
| 1 1/2 | cups (240 g) chopped yellow onion |
| 4 | tomatillos, husked and chopped |
| 1 | medium red bell pepper, seeded and chopped |
| 1 | 14 1/2-ounce (435 g) can whole tomatoes, with juice, chopped |
| 1/4 | cup (60 ml) dry red wine or water |
| 2 | tablespoons (28 g) tomato paste |
| 6 | pitted black olives, thinly sliced |
| 1/4 | cup (16 g) chopped fresh cilantro |
- Rinse chicken breasts and pat dry. Place each breast between 2 sheets of waxed paper or plastic wrap. Lightly pound with the flat side of a meat mallet to flatten evenly to about 1/2-inch (1.25 cm) thickness.
- Place 2 jalapeņo slices (3 or 4 if you like hotter food) and 1/2 teaspoon ( g) of the garlic in the center of each breast. Fold in the sides, enclosing the pepper and garlic. Secure with a toothpick.
- In a small bowl, combine oregano, chili pepper, cumin, salt (if using), and pepper. Roll each breast in the mixture and set aside.
- Place onion, tomatillos, and bell pepper in the bottom of a 3 1/2 quart (3.5 l) or larger crockery slow cooker. Top with chicken breasts. Combine tomatoes and their juice, wine, and tomato paste. Pour over chicken. Do not stir.
- Cook on LOW for 6 to 8 hours or on HIGH for 2 to 2 1/2 hours.
- To serve, arrange chicken breasts on a heated serving latter. Stir olives into pan juices and spoon over chicken. Garnish with cilantro.
| Per serving: | 224 calories (12% calories from fat), 37 g protein, 3 g total fat (0.6 g saturated fat), 12 g carbohydrates, 3 g dietary fiber, 88 mg cholesterol, 781 mg potassium, 285 mg sodium |
| Diabetic exchanges: | 5 very lean protein, 1 carbohydrate (2 1/2 vegetable) |
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