Herbed Chicken Cutlets with Mint
Nutrition Facts by Mary O'Hara, RD and Curtis Felton, RD
Health Benefits: Mint contains antioxidants and is thought to have a soothing effect.
Recipe Yields: 4 Servings
- 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
- Cooking spray
- Chat Masala (optional)*
*Note: Chat masala is an Indian spice mixture found in specialty markets or grocery stores.
- 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.
|Amount Per Serving|
|Total Fat 8g (34% calories from fat)|
|Saturated Fat 1g (4% calories from saturated fat)|