Our next meal features bone-in chicken thighs coated with a lively but mild sauce made from dried New Mexico chiles. We like to serve this with rice cooked in low-fat, low-salt canned chicken broth, instead of water; and steamed fresh green beans, tossed with a smidgeon of reduced-fat margarine. Since fresh fruits from South America are in their prime and at good prices, our dessert of choice for this meal is chunks of juicy, sweet seedless watermelon.
3 medium ancho or other dried chile peppers
8 bone-in chicken thighs, about 3 1/2 pounds (1680 g) total
1 14 1/2-ounce (435 g) can no-salt-added crushed tomatoes
3 cloves garlic, minced
1 teaspoon crushed dried oregano
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground pepper
6 scallions, white part and 1 inch (2.5 cm) green, slivered
In a medium bowl, soak the chiles in warm water for 20 minutes. Drain and reserve.
Remove and discard chicken skin and all visible fat. Lightly sprinkle both sides of the thighs with paprika.
Heat oil in a large nonstick pan over medium-high heat. Add the chicken thighs and brown on both sides until golden, about 4 minutes per side. Add the chiles, broth, tomatoes, garlic, oregano, cumin, and pepper.
Reduce heat; cover, and simmer for 30 to 35 minutes, turning twice, until chicken is cooked through near the bone (cut to test).
Transfer chicken pieces to a serving platter; keep warm. Pour the cooking sauce into a food processor or blender and process until smooth. Return the sauce to the skillet and reduce slightly over medium-high heat, stirring constantly. Spoon over the chicken pieces and sprinkle with slivered scallions. Serve hot.
Per serving: 129 calories (32% calories from fat), 16 g protein, 5 g total fat (0.9 g saturated fat), 6 g carbohydrates, 1 g dietary fiber, 57 mg cholesterol, 89 mg sodium, 346 mg potassium
Diabetic exchanges: 2 lean protein, 1/2 carbohydrate (1 vegetable)
Mexican Chicken in Mild Red Sauce
Amount Per Serving
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Hey, I’m Linda Andini! Thank you for your visit our site, I am very happy !! So many favorite diabetic foods around the table, especially when surrounded by people I love. And of course, everything gets better with a lot of delicious food recipes.