Sunday, August 30, 2009

Chicken in Spicy Tomato Sauce

Tonight let's make something simple that every family member will enjoy. This Tex-Mex style chicken dish will warm you with a little heat and satisfy even the most finicky eater in your house. A family favorite in my home, I am sure it will soon become one in yours.
Chicken in Spicy Tomato Sauce
4 - 4 ounce boneless skinless chicken breasts
1 - 14.5 ounce can low sodium diced tomatoes
1/2 cup chicken stock
1/2 cup fresh orange juice
2 Tbsp. chili powder
2 Tbsp. fresh lime juice, about 1 lime
3 large garlic cloves, rough chopped
2 tsp. oregano
1 Tbsp. brown sugar, not packed
1/2 tsp. cumin
vegetable spray
Place all of the ingredients listed after the chicken breast into a blender and pulse to start. Switch to a higher speed and blend the ingredients well. Set aside.
Lightly coat a large saute pan with vegetable spray and warm on medium high heat and brown the chicken on both sides. Add the sauce and simmer until the chicken is completely cooked, about 10 to 15 minutes. Remove chicken, slice and set aside. Continue simmering sauce until thickened. Return chicken strips to sauce to heat. Yields four servings.
Serve with simple white rice to enjoy the sauce (2/3 cup serving = 30 grams carbohydrate or 2 carbohydrate exchanges) or wrap in low carb tortillas and don't forget a side salad. (2 cups raw vegetables = 2 vegetable exchanges)
Nutritional Information for Chicken in Spicy Tomato Sauce
Amount per serving = 3 protein exchanges, 1 carbohydrate exchange
Calories 204.5
Total Carbohydrate 14.3 g
  • Dietary Fiber 3.2 g
  • Sugars 6.3 g

Protein 33.9 g

Total Fat 2.4 g
  • Saturated Fat 0.7 g
  • Polyunsaturated Fat 0.4 g
  • Monounsaturated Fat 0.2 g

Cholesterol 90 mg

Sodium 322.8 mg

Potassium 176.3 mg

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