Chicken with Fresh Herb Chimichurri

INGREDIENTS

Chimichurri

1  lime

3 cups (750 mL) loosely packed fresh cilantro

1 1/2 cups (375 mL) loosely packed fresh basil leaves

2  green onions with tops, cut into thirds

3 tbsp (45 mL) water

1  garlic clove, peeled

1/2 tsp (2 mL) grated fresh gingerroot

1/2 tsp (2 mL) crushed red pepper flakes

1/4 tsp (1 mL) salt

Chicken & Rice

18   low-sodium butter-flavored crackers, crushed

4   boneless, skinless chicken breasts (3 oz/90 g each)

2 tbsp (30 mL) light mayonnaise

1/4 tsp (1 mL) each salt and coarsely ground black pepper

1 tbsp (15 mL) canola oil

1 1/2 cups (375 mL) hot cooked sushi rice (see Cook'’s Tip)

DIRECTIONS

1

For chimichurri, using Citrus Press, juice lime to measure 1 tbsp (15 mL). Place juice, cilantro, basil, green onions, water, garlic and ginger in Manual Food Processor. Cover and pump handle until coarsely pureed. Pour chimichuri intoSmall Batter Bowl. Stir in red pepper flakes and salt. Set chimichurri aside.

2

For chicken, place cracker crumbs into Coating Tray; microwave on HIGH 2-3 minutes or until deep golden brown, stirring every 30 seconds. Flatten chicken to a 1/2-in. (1-cm) thickness with Meat Tenderizer. Brush chicken with mayonnaise using Chef's Silicone Basting Brush; season with salt and black pepper. Dredge chicken in cracker crumbs, firmly pressing to coat.

3

Heat oil in Executive (12-in./30-cm) Skillet (do not use stainless cookware) over medium heat 1-3 minutes or until shimmering. Cook chicken 3-4 minutes on each side or until centers are no longer pink. Place rice and 3 tbsp (45 mL) of the chimichurri into Classic Batter Bowl; mix well. Serve chicken with rice and remaining chimichurri.

Yield:

  ,
4 servings of 1 chicken breast

  ,
4 servings of 1/3 cup rice

  ,
4 servings of 1/4 cup chimichurri

Nutrients per serving:

Calories 360, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2 g, Trans Fat 0 g, Cholesterol 50 mg, Sodium 430 mg, Carbohydrate 41 g, Fiber 2 g, Sugar 1 g, Protein 21 g

U.S. Diabetic exchanges per serving:

2 1/2 starch, 1 vegetable, 2 low-fat meat (2 1/2 carb)

Cook's Tips:

Chimichurri is a thick herb sauce that is popular in Argentina.

Sushi rice is a short grain rice widely used in Asian cooking and can be found in the ethnic section of most grocery stores.