Chicken in Salsa Verde
Mexico
Known as a Mexican recipe, with similar versions prepared across other nations.
Ingredients 8 ingredients
- 2 ts Canola oil
- 1 Garlic clove, minced
- 1 lb Chicken pieces, skinned, boned
- 1/2 c Apple juice
- 3 Whole roasted green chilies, chopped
- 1 tb Fresh chopped cilantro
- 1 lb Fresh or 12 ounces canned tomatillos
- 1/2 Onion, chopped
Possible health benefits
General information, not medical advice.
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Canola oil
High in vitamin E · 17 mg per 100 g, 146% of the reference intake per 100 g
- Vitamin E contributes to the protection of cells from oxidative stress.
Vitamin E is a fat-soluble nutrient found in many foods. In the body, it acts as an antioxidant, helping to protect cells from the damage caused by free radicals. NIH fact sheet
High in vitamin K · 71 µg per 100 g, 95% of the reference intake per 100 g
- Vitamin K contributes to normal blood clotting.
- Vitamin K contributes to the maintenance of normal bones.
Vitamin K is a nutrient that the body needs to stay healthy. It’s important for blood clotting and healthy bones and also has other functions in the body. NIH fact sheet
High in unsaturated fat · 91 g per 100 g, 92% of its fatty acids unsaturated
- Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels [MUFA and PUFA are unsaturated fats].
- Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels. Oleic acid is an unsaturated fat..
Source of omega-3 fatty acids (ALA) · 9.1 g per 100 g, at least 0.3 g per 100 g and per 100 kcal
- ALA contributes to the maintenance of normal blood cholesterol levels. The beneficial effect is obtained with a daily intake of 2 g of ALA.
The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. NIH fact sheet
Nutrients per 100 g of “Oil, canola”, USDA FoodData Central.
Claims: EU Register of health claims (Regulation (EU) No 432/2012, © European Union, CC BY 4.0), shown only where the ingredient meets the claim's conditions (Regulation (EC) No 1924/2006). Nutrients: USDA FoodData Central (CC0). Facts: NIH Office of Dietary Supplements (public domain).
Cook safely
Keep children and pets away from the hob and the oven, and keep oven gloves and a lid within reach.
- Hot oil. Never put water on an oil fire: turn off the heat and cover the pan with a lid or a damp tea towel. Pat food dry before it goes into hot oil, and lower it in gently, away from you.
- Boiling water and steam. Turn pan handles inward, away from the edge of the hob. Lift lids away from you, and pour hot water away from your body: steam burns too.
- Sharp knives. Cut on a board that doesn't slip (a damp cloth under it helps), and curl the fingers of the hand that holds the food.
Method
Chef Wood
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- Spray a non-stick skillet with vegetable cooking spray. Heat oil and saute chicken. Add onion and garlic, stirring until limp. Add remaining ingredients. Reduce heat, cover, and simmer about 15 minutes.
Plating
Cookware for this recipe
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Frying pan
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Saucepan
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Chef's knife
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Cutting board
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Wooden spoon