Spicy Chicken with Corn Zucchini-Mayo Clinic Health System

Published On: Sep 07 2012 12:06:58 PM CDT

Spicy Chicken with Corn & Zucchini 

Time Prep: 15 minutes

Total: 50 minutes

Servings Total: 8 servings

 

What You Need:

½ cup water

10 guajillo chiles, stemmed, seeded and hydrated

1 smallonion, quartered

1/4cup KRAFT Zesty Italian Dressing

1 broiler-fryer chicken (3 lb.), cut into 8 pieces

2 ears corn on the cob, each cut crosswise into 4 pieces

4 zucchini, each cut crosswise into 4 pieces

3 epazote leaves

1/2cup BREAKSTONE'S Reduced Fat or KNUDSEN Light Sour Cream

 

Make It:

BLEND water, chiles and onions in blender until smooth; strain. Discard solids; set strained liquid aside.

HEAT dressing in 6-qt. Dutch oven or large deep skillet on medium heat. Add chicken; cook in batches 5 min. or until browned in all sides, turning occasionally. Add corn, zucchini and epazote leaves. Pour strained chile liquid over ingredients in Dutch oven. Bring to boil; cover. Simmer on medium-low 20 min. or until chicken is done (165ºF) and vegetables are tender.

SERVE topped with sour cream.

 

Kraft Kitchens Tips:

How to Hydrate the Guajillo Chiles

Stem and seed chiles. Soak chiles in 1 qt. (4 cups) hot water 10 min. or until chiles are softened. Drain chiles before using as directed.

Special Extra

Squeeze with a fresh lime just before serving.

 

Healthy Living Information:

Low calorie

Low sodium

Carb. Choices:

1/2 diet exchange

1/2 Starch + 3 Meat (L) + 1-1/2 Fat

Nutrition Bonus:

This low-calorie dish is a great recipe to prepare any night of the week!

Nutritional Info per Serving:

Calories:  240

Total fat: 13 g

Saturated fat: 4 g

Cholesterol: 65 mg

Sodium: 150 mg

Carbohydrate:  9 g

Dietary fiber:  2 g

Sugars: 4 g

Protein: 21 g

Vitamin A: 10 % DV

Vitamin C: 15 % DV

  • Copyright 2012 by WKBT News8000. The Associated Press contributed to this report. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.