Chicken Breasts W/basil-chipotle Sauce Lc-2.6/schili, herbs, meat- chicken breast, sauce 1 pepper chipotle pepper; canned, unrinsed 1/4 cup basil, fresh; chopped 2 clove garlic; peeled 1/4 cup chicken broth, low sodium 1 small tomato; diced 4 half (06 oz) chicken breasts, bnls, sknls 1. Place chipotle, basil and garlic cloves in food processor fitted with metal blade; process until smooth. Add chicken broth and tomato; pulse, letting some texture remain. Set aside. 2. Broil chicken breast halves until cooked through. Pour sauce over chicken and serve. This recipe was published in the Chicago Tribune. It is taken from the book "Diet Workshop's Recipes for Healthy Living"(Main Street, $15.95) by Lois L. Lindauer and Sally Sampson Per serving: 113 Calories; 2g Fat (13% calories from fat); 22g Protein; 3g Carbohydrate; 51mg Cholesterol; 96mg Sodium Per serving: 147 Calories (kcal); 2g Total Fat; (10% calories from fat); 29g Protein; 3g Carbohydrate; 68mg Cholesterol; 113mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates NOTES : This is a great recipe! We had this for dinner tonight along with some steamed vegetables and the spinach-orange salad that someone posted to this list recently. NYC Nutrition Analysis (per serving or yield unit): water=167.1 g; calories=209.2; protein=40.44 g; total fat=2.64 g; carbohydrate=3.91 g; dietary fiber=1.3 g; ash=2.3 g; calcium=29.84 mg; phosphorus=356 mg; iron=1.93 mg; sodium=162.5 mg; potassium=617.9 mg; magnesium=57.6 mg; zinc=1.5 mg; copper=0.13 mg; manganese=0.19 mg; vitamin A=1148 IU; vitamin E=0.51 mg ATE; thiamin=0.14 mg; riboflavin=0.27 mg; niacin=19.7 mg; pantothenic acid=1.55 mg; vitamin B6=1.13 mg; folate=15.19 ug; vitamin B12=0.66 ug; vitamin C=7.42 mg; saturated fat=0.63 g; monounsaturated fat=0.58 g; polyunsaturated fat=0.73 g; cholesterol=98.66 mg; selenium=30.71 ug; refuse=29.01%; %cal as carb:prot:fat=8:80:12; WW Pts=4.24; (complete analysis) |
