Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Onion | 1 medium (110g) | 44 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Jalapeno Pepper | 1 pepper (14g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 chicken breast
- ¼ cup olive oil
- ¼ tsp oregano
- ½ tsp black pepper
- ¼ cup water
- 10 tomatillos, fresh
- ½ medium onion
- 2 cloves garlic
- 2 jalapeno peppers
- 2 tbsp cilantro
- ¼ tsp salt
- ¼ cup sour cream, non-fat
- 2 limes
Directions
Combine the oil, juice from one lime, oregano, and black pepper in a shallow glass baking dish.
Place the chicken breasts in the baking dish and turn to coat each side.
Cover the dish and refrigerate overnight.
Turn the chicken periodically to marinate chicken on both sides.
Put water, tomatillos, and onion in a saucepan.
Bring to a gentle boil and cook uncovered for 10 minutes or until the tomatillos are tender.
In a blender, place the cooked onion, tomatillos, and any remaining water.
Add the garlic, peppers, cilantro, salt, and the remaining lime juice.
Blend until all the ingredients are smooth.
Place the sauce in a bowl and refrigerate.
Place the chicken breasts on a hot grill and cook until done.
Place the chicken on a serving platter.
Spoon a tablespoon of low-fat sour cream over each chicken breast.
Pour the sauce over the sour cream.