Serves 4
½ cup plus 1 teaspoon freshly squeezed lime juice
3½ tablespoons canola oil, divided
1½ teaspoons paprika
2 teaspoons ground cumin
4 skin-on, boneless chicken breasts (about 2½ pounds)
3 jalapeño chiles, seeded and coarsely chopped
1 cup loosely packed cilantro, coarsely chopped
1 clove garlic, crushed
cup low-fat mayonnaise
1 tablespoon water
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
Combine ½ cup of the lime juice, 2 tablespoons canola oil, paprika, and cumin in a small bowl. Put the chicken in a zippered bag, pour in the marinade, close securely, turn over and around to distribute the marinade, and put the bag in a bowl (in case of leakage). Refrigerate for 2 to 3 hours. Meanwhile, make the sauce: Combine the chiles, cilantro, garlic, mayonnaise, remaining lime juice, water, salt, and pepper to a food processor. Puree until smooth, 30 seconds to 1 minute. Taste and adjust the salt and lime juice as needed. Transfer to a container, and refrigerate until needed.
Preheat the oven to 400°F. Heat 1½ tablespoons canola oil in a large ovenproof sauté pan or skillet over high heat. Season the chicken with salt and pepper, and carefully add to the pan skin-side down. Cook the chicken until browned, about 8 minutes. Turn the chicken over, and cook another 2 minutes. Roast the chicken breasts in the oven to an internal temperature of 165°F, 15 to 20 minutes. Serve with the jalapeño-cilantro sauce.
Do the DASH: Herbs such as cilantro are a great way to punch up the flavor of the dishes for very little caloric cost. Plus, most of them contain a range of beneficial antioxidants and nutrients like vitamin C, which has been shown to keep blood pressure numbers healthy. Remember: The chicken skin adds flavor during the cooking process, but is best to remove before eating to save on calories.
Shopping Tip: The best flavor comes from squeezing fresh limes or lemons for their juice as opposed to buying pre-made bottled juice.
Nutrition Per Serving: 324 calories; 28 grams protein; 5 grams carbohydrate; 1 gram fiber; 21 grams fat (2 grams saturated); 376 mg sodium
