Poblano Chicken Bundles

Poblano Chicken Bundles

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From: Diabetic Living Magazine

Cut into these cornmeal-coated chicken rolls and discover a lusciously gooey mix of cheese, cilantro, and chile pepper.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (6 ounce) skinless, boneless chicken breast halves
  • 2 tablespoons snipped fresh cilantro
  • 4 2- ½x ½-inch sticks reduced-fat Monterey Jack cheese (1- ½ to 2 ounces total)
  • 12 2- ½x ½-inch strips fresh poblano chile pepper (1 large pepper) or 3 large jalapeño chile peppers, quartered and seeded (see Tip)
  • ⅓ cup yellow cornmeal
  • 1 teaspoon chili powder
  • ¼ teaspoon salt
  • 1 egg white, lightly beaten
  • 1 tablespoon water
  • 1 tablespoon canola oil or olive oil
  • ½ cup bottled pico de gallo or salsa (optional)
  • Snipped fresh cilantro (optional)

Preparation

  • Prep

  • Ready In

  1. Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken until ⅛ inch thick. Remove plastic wrap.
  2. Divide the 2 tablespoons cilantro evenly among chicken pieces. Place a cheese stick and three poblano strips or jalapeno quarters across the center of each chicken piece. Fold in sides; roll up from bottom. Secure with wooden toothpicks.
  3. In a shallow dish, combine cornmeal, chili powder, and salt. In another shallow dish, combine egg white and the water. Dip chicken bundles into egg white mixture and then into cornmeal mixture, turning to coat.
  4. In a large nonstick skillet, heat oil over medium heat. Add chicken bundles, seam sides down. Cook about 10 minutes or until browned on all sides, turning occasionally. Reduce heat to medium-low. Cover and cook for 10 to 12 minutes more or until no longer pink (170°F), turning once. If desired, serve with pico de gallo and sprinkle with additional snipped cilantro.
  • Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition information

  • Serving size: 1 chicken breast
  • Per serving: 301 calories; 8 g fat(2 g sat); 1 g fiber; 11 g carbohydrates; 44 g protein; 13 mcg folate; 106 mg cholesterol; 0 g sugars; 654 IU vitamin A; 77 mg vitamin C; 105 mg calcium; 2 mg iron; 350 mg sodium; 497 mg potassium
  • Nutrition Bonus: Vitamin C (128% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 6 lean meat, ½ starch

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