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LOW-FAT COOKING

Chix Mex

February 15, 1996|DONNA DEANE | TIMES TEST KITCHEN DIRECTOR

Many people shy away from Mexican food because of its reputation for being high in fat and calories.

We've kept the fat low in this recipe by removing the skin and grilling the chicken. Rubbing the meat with chili powder adds color and flavor. A heavy cast-iron griddle sprayed with nonstick mesquite cooking spray works great; you can also cook the chicken on an outdoor grill.

GRILLED CHICKEN PASILLA WITH TOMATILLO SALSA

TOMATILLO SALSA

1 pound tomatillos, outer husks removed

1 (14 1/2-ounce) can nonfat chicken broth

3 cloves garlic, minced

1 onion, coarsely chopped

Nonstick mesquite cooking spray

2 tablespoons minced Anaheim chile

1 teaspoon Mexican seasoning

1 large tomato, seeded and chopped

Kernels from 1 small ear corn

Salt

2 tablespoons chopped cilantro

Cook tomatillos in chicken broth until tender, 15 to 20 minutes. Puree in blender. Set aside.

Saute garlic and onion in skillet sprayed with nonstick mesquite cooking spray until tender and onion begins to brown. Stir in pureed tomatillos, minced chile and Mexican seasoning. Bring to boil. Reduce heat and simmer until thickened. Stir in tomato and corn and simmer few minutes. Season to taste with salt. Sprinkle with cilantro.

RED RICE

Nonstick mesquite cooking spray

1 cup rice

1/4 cup minced onion

1/2 cup canned tomato sauce

1 (14 1/2-ounce) can nonfat chicken broth

1/2 cup frozen peas, thawed

Spray saucepan with nonstick cooking spray. Add rice and saute until lightly toasted, about 5 minutes. Add onion and continue to cook until tender. Stir in tomato sauce and chicken broth. Cover and simmer until liquid is absorbed, 20 to 25 minutes. Stir in peas and heat through.

GRILLED CHICKEN PASILLA

4 (4- to 6-ounce) boneless, skinless chicken breast halves

Salt

2 cloves garlic, minced

1/4 teaspoon ground pasilla chile

Nonstick mesquite cooking spray

2 teaspoons minced cilantro

Juice of 1/2 lime

Season chicken breasts with salt to taste. Rub garlic and ground chiles over both sides. Grill on hot grill pan sprayed with mesquite-flavored nonstick cooking spray until just cooked through, 10 to 15 minutes. During last few minutes of cooking, sprinkle with cilantro and drizzle with lime juice. Serve chicken with Red Rice and Tomatillo Salsa.

Makes 4 servings.

Each serving contains about:

402 calories; 1,026 mg sodium; 49 mg cholesterol; 4 grams fat; 63 grams carbohydrates; 29 grams protein; 1.61 grams fiber.

* Tableware from Malibu Colony Co.

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