Mexican · Dinner
Skillet Chicken in Red Sauce (Low-Calorie)
Skillet-seared chicken breast strips simmered in a lightened Mexican red sauce built from blistered tomato, dried chili, garlic and onion, finished with a squeeze of lime. Cooking with minimal oil and no cream keeps the dish rich in flavor but trimmed in calories. Served with a small portion of rice or a corn tortilla.
$4
12 minsPrep
22 minsCook
34 minsTotal
EasyLevel
Nutrition per serving
361Calories
47.7gProtein
9.6gFat
19.2gCarbs
5.5gSugar
3.5gFiber
696mgSodium
132mgChol
1.8gSat Fat
1110mgPotassium
67mgCalcium
3mgIron
0.4mcgVitamin B12
21mgVitamin C
low-calorie
gluten-free
protein-rich
low-carb
low-calorie
Instructions
1
Prep
Slice chicken breast into strips. Chop tomato and onion, stem and seed the dried chili, mince garlic.
2
Sear
Heat olive oil in a nonstick skillet over medium-high heat. Cook chicken strips 3–4 minutes, turning once, until lightly browned but not fully cooked through.
3
Char
Push chicken to one side. Add tomato, chili, onion, and garlic to the skillet. Cook 4–5 minutes over medium-high heat until tomato blisters and onion softens.
4
Blitz
Transfer charred vegetables and chili to a blender with chicken stock, cumin, and smoked paprika. Blend 30 seconds until smooth and brick-red.
5
Simmer
Return sauce to skillet with chicken. Simmer over medium-low heat 8–10 minutes, stirring occasionally, until sauce thickens and chicken is opaque throughout.
6
Plate
Stir cilantro through the skillet, squeeze lime over top, and serve with cooked white rice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g chicken breast
- 2 tsp2 tsp olive oil
- 22 small tomato (about 100g)
- 22 dried chili (about 5g)
- 11 onion (about 40g)
- 4 cloves4 cloves garlic
- 1/2 cup120ml low-sodium chicken stock
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp smoked paprika
- 1/2 tsp1/2 tsp salt
- a pinch of black pepper
- 2 tbsp2 tbsp cilantro
