Mexican · Dinner
Chicken in Pumpkin Seed Sauce (Low-Chol)
Chicken breast simmers in a Oaxacan-style pipián verde made from toasted pumpkin seeds, tomatillos, poblano, and cilantro. No cream or lard keeps saturated fat and cholesterol low while the seed sauce delivers richness, tang, and gentle heat. Served with warm corn tortillas and lime.
$5
20 minsPrep
35 minsCook
55 minsTotal
MediumLevel
Nutrition per serving
432Calories
52.3gProtein
16.8gFat
21.4gCarbs
4.9gSugar
6.2gFiber
890mgSodium
78mgChol
3.1gSat Fat
1180mgPotassium
95mgCalcium
4.6mgIron
0.4mcgVitamin B12
38mgVitamin C
low-cholesterol
gluten-free
protein-rich
low-carb
low-calorie
high-fiber
low-chol
Instructions
1
Prep
Trim the chicken breast of visible fat, pat dry, and season lightly with salt. Seed and roughly chop the poblano, onion, and tomatillos; tear the romaine leaves; mince the garlic.
2
Toast
Dry-toast the pumpkin seeds in a small skillet over medium-low heat for 3 to 4 minutes, shaking often, until they puff, turn golden in patches, and pop faintly.
3
Char
Char the tomatillos, poblano, garlic, and onion in the same skillet over medium-high heat for 6 to 8 minutes, turning occasionally, until blistered and blackened in spots.
4
Blitz
Peel the charred garlic, then blend with tomatillos, poblano, onion, half the toasted seeds, cilantro, and romaine in a blender until smooth and thick.
5
Simmer
Heat oil in a small pot over medium heat; sear the chicken for 2 minutes per side until pale gold. Add the green puree and stock, simmer for 15 to 18 minutes until the chicken is opaque and sauce coats a spoon, then stir in cumin and remaining seeds. Season with salt.
6
Plate
Spoon the chicken and sauce into a shallow bowl and serve with the warmed tortilla and lime wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g boneless skinless chicken breast, trimmed of any visible fat
- 2/3 cup90g raw pumpkin seeds, hulled
- 7 oz100g, about 2 small tomatillo
- 11 poblano pepper
- 4 cloves4 cloves garlic, unpeeled
- 11 white onion
- 1/2 cup30g fresh cilantro
- 44 romaine lettuce leaves
- 2 tsp2 tsp vegetable oil
- 1 1/2 cup360ml low-sodium chicken stock
- 1/4 tsp1/4 tsp ground cumin
- 1/2 tsp1/2 tsp salt, plus more to taste
- 22 corn tortilla
- 22 lime wedge
