Herbed Chicken Cutlets with Mint
Recipe prepared by Chef Madhu Sharma
Nutrition Facts by Mary O'Hara, RD and Curtis Felton, RD
Recipe Yield: 4 servings
Ingredients:1 pound chicken breast, boneless and skinless
1 1/2 teaspoon green chili pepper or jalapeño
1 cup fresh cilantro or 1/4 cup dried
1/2 cup fresh mint or 1/8 cup dried
1 tablespoon fresh ginger, chopped
1 tablespoon fresh garlic, chopped
1 tablespoon lemon juice
1 cup fat free Greek yogurt
1 1/2 tablespoon canola oil
Chat Masala (optional)
- Cut chicken breast into 1 inch cubes and set aside in a small mixing bowl.
- Remove the stem from the chili pepper, cut in half and remove the inner membrane and seeds.
- Blend chili, cilantro, mint, ginger, garlic, lemon juice, and salt in a food processor or blender forming a paste. Transfer to a medium sized mixing bowl.
- Combine yogurt and oil to the spice paste. Add chicken and mix thoroughly so the chicken is evenly coated with the paste. Cover with plastic wrap and refrigerate for 2 to 3 hours.
- Preheat the oven broiler and place an oven rack on the second or middle slot to prevent meat from burning. Lightly spray a medium sized baking dish with cooking spray.
- Place the chicken in the baking dish and broil for 20 minutes or until the chicken's juices run clear. Remove from oven and let the meat rest for 5 minutes.
- Garnish with mint and diced red and/or yellow bell peppers. Dust or lightly garnish with Chat masala.
Note: Chat masala is an Indian spice mixture found in specialty markets or grocery stores.
Nutritional facts per serving: 215 calories, 8g fat (34% calories from fat), 1g saturated fat (4% calories from saturated fat), 4g carbohydrate, 29g protein, 73mg cholesterol, 160mg sodium
Health Benefits: Mint contains antioxidants and is thought to have a soothing effect.
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