Spicy Chicken with Corn Zucchini-Mayo Clinic Health System
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
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.
Squeeze with a fresh lime just before serving.
Healthy Living Information:
1/2 diet exchange
1/2 Starch + 3 Meat (L) + 1-1/2 Fat
This low-calorie dish is a great recipe to prepare any night of the week!
Nutritional Info per Serving:
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 This material may not be published, broadcast, rewritten or redistributed.