Sunday, January 6, 2013

Chicken with Jalapeno Cream

This was an excellent recipe. I will make it again for sure! I used a small poblano pepper fresh from my garden. Next time I will either use more or use a jalapeno. We all liked this.

Chicken with Jalapeno Cream
Serving Size: 1 chicken breast with 1/4 sauce   8 PP

      4  6oz boneless, skinless chicken breasts
      Salt and pepper
     1 tbsp vegetable oil
     1 tbsp butter
     2 jalapenos, seeded and minced (or 1 poblano for a milder flavor)
     2 tbsp onion, minced
     2 garlic cloves, minced
     1 tbsp flour
     1/4 cup skim milk
     1 12-ounce can fat-free evaporated milk
     2 tbsp finely grated Parmesan cheese
     juice of 1/2 lemon

  1. Preheat the oven to 350. Season the chicken breasts with salt and pepper.
  2. Heat an oven proof pan over medium high heat. Add the vegetable oil. Once it is nice and hot, sear the chicken breasts on both sides and then place in the oven to cook for 20-25 minutes. You want the chicken to reach an internal temperature of 165 degrees but cooking time might vary slightly depending on the thickness of the breast.
  3. Using a small sauce pan, melt the butter over medium heat. Add the onions, jalapenos, and garlic and cook for about 3 minutes. Then whisk in the flour to create a roux.
  4. Turn the heat down to medium low and add the skim milk and evaporated milk. Cook for about 7 minutes until it begin to thicken. Turn off the heat and stir in the cheese. Taste and season with salt and pepper.
  5. Right before serving, squeeze the lemon over the chicken breasts and spoon the sauce over.

6.      Nutritional Info: 292.4 calories, 8.1g of fat, 11g of carbohydrates, .5g of fiber, 42.8g of protein



 



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