Chicken Baked in the Yucatan Style

Gluten Free
Dairy Free
Health score
6%
Chicken Baked in the Yucatan Style
45 min.
8
64kcal

Suggestions

Ingredients

  • large banana leaves 
  • 14.5 ounce canned tomatoes whole undrained chopped canned
  •  garlic cloves 
  • 0.5 teaspoon ground allspice 
  • teaspoon ground cumin 
  • tablespoons juice of lemon 
  • 0.3 cup low-salt chicken broth 
  • cups onion sliced
  • 0.5 cup orange juice 
  • teaspoon oregano dried
  • 0.3 teaspoon pepper 
  • 1.5 teaspoons salt 
  • ounce skinned 
  • 0.5 cup water 

Equipment

  • food processor
  • frying pan
  • sauce pan
  • oven
  • baking pan
  • ziploc bags

Directions

  1. Drop the garlic through food chute with food processor on, and process until minced.
  2. Add water and the next 8 ingredients (water through pepper), and process until blended.
  3. Combine garlic mixture and chicken in a large zip-top heavy-duty plastic bag, and seal. Marinate in refrigerator 8 hours, turning bag occasionally.
  4. Remove chicken from bag, reserving 1 cup marinade; set both aside.
  5. Heat chicken broth in a large nonstick skillet over medium-high heat.
  6. Add onion, cook for 3 minutes or until tender.
  7. Add 1/4 cup reserved marinade and tomatoes; bring to a boil, and cook for 5 minutes or until reduced to 2 cups.
  8. Remove tomato mixture from heat, and set aside.
  9. Drop Swiss chard leaves into a large saucepan of boiling water; cook 30 seconds.
  10. Drain and rinse under cold water; drain well.
  11. Place 1 chicken breast half in center of each Swiss chard leaf, and top with 1/4 cup of tomato mixture. Fold in the edges of leaves, and roll up; place the chicken rolls in a 13 x 9-inch baking dish.
  12. Pour remaining 3/4 cup of marinade over the chicken rolls. Cover and bake at 350 for 50 minutes; uncover and bake for an additional 10 minutes.
  13. Serve with the remaining tomato mixture.
  14. Garnish with cilantro sprigs, if desired.

Nutrition Facts

Calories64kcal
Protein27.9%
Fat9.48%
Carbs62.62%

Properties

Glycemic Index
25.5
Glycemic Load
3
Inflammation Score
-6
Nutrition Score
6.5273913080278%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
2.39mg
Naringenin
0.38mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.07mg
Quercetin
8.22mg

Nutrients percent of daily need

Calories:64.14kcal
3.21%
Fat:0.73g
1.12%
Saturated Fat:0.15g
0.94%
Carbohydrates:10.85g
3.62%
Net Carbohydrates:8.91g
3.24%
Sugar:5.41g
6.01%
Cholesterol:9.07mg
3.02%
Sodium:526.14mg
22.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.83g
9.67%
Vitamin C:18.07mg
21.9%
Vitamin B6:0.28mg
14.06%
Vitamin B3:2.37mg
11.84%
Manganese:0.23mg
11.71%
Potassium:324.48mg
9.27%
Selenium:5.52µg
7.89%
Fiber:1.94g
7.75%
Copper:0.14mg
7.08%
Phosphorus:69.4mg
6.94%
Iron:1.18mg
6.56%
Vitamin B1:0.09mg
5.94%
Magnesium:22.74mg
5.69%
Folate:21.01µg
5.25%
Vitamin E:0.75mg
4.97%
Vitamin B5:0.45mg
4.49%
Vitamin K:4.65µg
4.43%
Calcium:43.17mg
4.32%
Vitamin B2:0.06mg
3.81%
Vitamin A:155.47IU
3.11%
Zinc:0.36mg
2.43%
Source:My Recipes