Mexicali Chicken Skillet: ChefMD™
Aired on Lifetime Television
Sunday, April 29 and June 10, 2007
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It's been long thought that cumin is good for the digestive track, and recent studies suggest history doesn't lie! Cumin stimulates the secretion of pancreatic enzymes which are necessary for good digestion. Plus, cumin has anti-carcinogenic properties which may help prevent cancers, especially liver and stomach. With such amazing disease-fighting power it's no mystery why cumin is the featured Food as MedicineSM ingredient in my ChefMD™ approved recipe for a mouth-watering Mexicali Chicken with black bean and corn salsa.
Mexicali Chicken Skillet:
Preparation time: 5 minutes
Cooking time: 25 minutes
Servings: 4
Calories: 270 per serving (25% from fat)
Ingredients:
1 teaspoon each: ground cumin and dried oregano
½ teaspoon salt
¼ teaspoon cayenne pepper
8 small bone-in chicken thighs, skinned (about 1½ lb.)
1 ½ cups roasted corn and bean salsa, such as Frontera brand
2 green onions, thinly sliced (1/2 cup)
Lime wedges (optional)
Preparation:
Combine cumin, oregano, salt and cayenne pepper. Rub mixture over meaty sides of chicken. Heat a large nonstick skillet over medium-high heat until hot; coat with cooking spray. Add chicken to skillet, seasoned sides down. Cook five minutes or until beginning to brown. Add salsa to skillet. Turn chicken over and cover skillet. Reduce heat to medium-low and simmer 15 to 20 minutes or until chicken is cooked through. Transfer to serving plates and garnish with green onions and serve with lime wedges if desired.
Substitutions:
If you cannot find small chicken thighs, use four large thighs and cook covered five minutes longer.
Tip:
Serve the chicken and pan juices over quick cooking brown rice or corn tortillas and a side of steamed carrots if you like.
Nutritional Analysis:
Total fat (g): 7
Fat calories (kc): 61
Cholesterol (mg): 141
Trans fatty acids (g): 0
Saturated fat (g): 2
Polyunsaturated fat (g): 2
Monounsaturated fat (g): 2
Fiber (g): 2
Carbohydrates (g): 13
Sugar (g): 0
Protein (g): 34
Sodium (mg): 710
Calcium (mg): 36