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The Recipe Instructions |
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Ingredients
=== CHICKEN ===
1 tbsp olive oil
3/4 tsp salt
1 tsp cumin
4 large whole chicken legs
1 cup mild or medium roasted tomatillo sa
= (depending on preference)
1/2 cup reduced-sodium chicken broth
=== GARNISH ===
1/2 tsp olive oil
1/4 cup pumpkin seeds
1/4 tsp salt
Directions
For the chicken: Arrange rack in top third of oven (about 6 inches from
heat source). Heat oven to 350 degrees.
Heat oil in a 12-inch skillet over medium-high heat. Combine salt and
cumin and sprinkle chicken evenly on both sides. Brown legs 6 minutes per
side, turning once, until deep golden (be careful not to let the chicken
burn -- reduce heat slightly if it gets too dark).
Pour in salsa and broth; cover loosely with foil. Transfer to oven and
bake 35 minutes.
Meanwhile, prepare the garnish: Heat oil in a small skillet. Add seeds
and cook, shaking pan, 1 to 2 minutes, until seeds are lightly toasted and
slightly puffed (seeds may pop). Sprinkle with salt; set aside.
Uncover chicken and bake 5 to 6 minutes more, until deeply browned. To
serve, transfer to a platter, spoon juices over chicken and sprinkle with
pumpkin seeds.
This recipe yields 4 servings.
Carbohydrates: 9.5 grams
Net Carbs: 6.5 grams
Fiber: 3 grams
Protein: 48 grams
Fat: 32.5 grams
Calories: 525
Comments: Green salsa is made from tomatillos, fruits that look like green
tomatoes wrapped in paper with a tart lemony flavor and tomato-like
texture. Green salsa, especially roasted green salsa, makes a great
cooking sauce and is lower in carbs than red salsa.
Source:
"Atkins Cookbook at http://atkinscenter.com"
S(Formatted for MC6):
"06-09-2003 by Joe Comiskey - jcomiskey@krypto.net"
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Per Serving (excluding unknown items): 37 Calories; 4g Fat (96.7% calories
from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg
Cholesterol; 534mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: Cynthia De Persio
Preparation Time: 0:00
Servings: 4
Diet Tomatillo Chicken Recipe brought to you by Diet Recipes To-Go
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Foods containing allyl sulfides
( includes pickled shallots, chives and spring onions) The onion, leek and garlic range of vegetables is high in allyl sulfides, a chemical which experts believe could be linked to a reduced risk of stomach and colon cancer. Even though there is not enough, hard medical proof available, allyl sulfides are also thought by nutritionalists to aid in blood circulation, high blood pressure and insomnia. Foods containing allyl sulfides are also low in calories, so should be included in every diet system. |