Light Chicken Breast Recipe With Tomato Puree
2 chicken breasts, boneless and skinless (about ½ pound)
¼ cup fresh mint
2 clove garlic, peeled and minced
½ tablespoons reduced sodium soy sauce
½ tablespoon lemon juice
1/8 teaspoon freshly ground black pepper
½ teaspoon chili powder
½ tablespoon olive oil
Green onions or scallions, whole, grilled
Light Chicken Breast Recipe Cooking Method
- To prepare marinade, combine the lemon juice, ¼ cup fresh mint leaves, olive oil, chili powder, soy sauce, minced garlic and freshly ground black pepper in a blender. Cover and blend the contents until it is smooth thin paste.
- Place the chicken breasts in a re-sealable plastic bag and set the bag in a shallow plate. Pour the marinade over the chicken in the bag. Seal the bag and turn it over several times to coat the chicken. Let the chicken marinate in the refrigerator for 4 to 24 hours.
- Remove the chicken from the refrigerator and drain it. Discard any remaining marinade.
- Place the drained chicken directly on an uncovered grill rack over medium coals. Cover and grill chicken until it is tender or no longer pink or grill for about 12 to 15 minutes. When an instant read thermometer is inserted in the thickest part of the breast it should register 170 degree Fahrenheit.
- Turn the chicken once halfway through grill process. Serve chicken with grilled scallions and garnish with fresh mint sprigs. If desired you may even serve the grilled chicken over cooked hot couscous. This recipe makes 2 servings.
- Garlic and mint chicken breasts is a diabetes friendly recipe which provides about 200 calories, 6 gm total fat (1 gm saturated fat and 82 mg cholesterol), 2 gm carbohydrates and 34 gm proteins per serving.
- This recipe provides about 229 mg sodium per serving, so if you are on sodium restricted diet or low sodium diet or if you have high blood pressure and plan to include this recipe in your menu balance your intake of other sodium rich foods accordingly. Use only reduced sodium soy sauce in this recipe to maintain low levels of sodium.
- This recipe can be considered a high protein recipe as it provides about 34 gm proteins per serving. To decrease the cholesterol content of this recipe use only lean cuts of chicken breast which is poultry without the skin. The major cholesterol and saturated fat concentration is under the skin. So removing the skin and trimming any other visible fat will help to reduce cholesterol to a large extent