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

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
  •  Cooking spray
  •  Chat Masala (optional)*

*Note: Chat masala is an Indian spice mixture found in specialty markets or grocery stores.

Directions

  1.  Cut chicken breast into 1 inch cubes and set aside in a small mixing bowl.
  2.  Remove the stem from the chili pepper, cut in half and remove the inner membrane and seeds.
  3.  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.
  4.  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.
  5.  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.
  6.  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.
  7.  Garnish with mint and diced red and/or yellow bell peppers. Dust or lightly garnish with Chat masala.

Nutrition Facts

Amount Per Serving
Calories 215
Total Fat 8g (34% calories from fat)
Saturated Fat 1g (4% calories from saturated fat)
Cholesterol 73mg
Sodium 160mg
Carbohydrates 4g
Sugar 5g
Protein 29g