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POLLO RELLENOS WITH SALSA GARNISH

Relleno in Spanish means stuffed. Here, I have stuffed the chicken breasts with cheese and green chile, then coated them with a crispy coating. The traditional Salsa Fresca is wonderful as an accompaniment.

Yield: 4 servings

4 boneless, skinless chicken breast halves, trimmed of any fat or sinew (see note)

2 Tablespoons low-fat Cheddar Cheese or more to suit taste

2 Tablespoons chopped green chile (canned or frozen) or more to suit taste

¼ cup skim milk or buttermilk

½ cup cornflake crumbs (see note)

Salsa Fresca, optional

1. Rinse the chicken and pat dry. Pound with a tenderizer mallet or the flat side of a heavy knife. Lay the chicken breasts out flat and divide the cheese and chiles among them.

Roll the chicken and fasten with toothpicks or skewers, tucking in the sides to hold the cheese mixture. Dip in the milk to coat uniformly then dip into the cornflake crumbs.

2. Place in a microwave-safe baking dish, cover with wax paper, and cook on high for 10 to 12 minutes. Meanwhile, combine the Salsa Fresca, if using. Spoon a ribbon of salsa over each serving.

Note: You may need more corn flake crumbs for larger breasts. Boneless, skinless thighs can be substituted, if preferred. Cheese-cracker crumbs can be substituted for the cornflake crumbs, but they contain more fat.

Salsa Garnish

½ cup chopped tomato

½ cup chopped onion

½ chopped green chiles

Combine the tomato, onion, and chiles; mix well.

Per serving: Calories 205, Protein 29 g, Carbohydrates 13 g, Fiber 1 g, Fat 3 g, Saturated Fat 1 g, Cholesterol 74 mg, Sodium 242 mg.

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