Estimated Nutrition (whole recipe, rough)
Counts 9 of 12 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Yogurt | 170g plain Greek | 100 |
| Cottage Cheese | 1/2 cup (113g) 2% | 98 |
| Green Onion | 1 medium (110g) | 44 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salad Dressing | not in our table | 0 |
| Water | not in our table | 0 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 8 x boneless chicken breast *
- 1/2 cup italian salad dressing (diet
- 2 tbsp water
- 1 tbsp lime juice
- 1 tbsp white wine vinegar
- 1 x clove garlic, crushed
- 8 x lime wedges
- dill sauce
- 1/2 cup plain low-fat yogurt
- 1/4 cup low-fat cottage cheese
- 1 1/2 tbsp lime juice
- 1 1/2 tbsp chopped green onion
- 1/2 tbsp dried whole dillweed
- 1/8 tbsp white pepper
- =
Directions
8 (4 oz) boneless chicken breast halves, skinned trim excess fat from chicken. Place each piece between 2 sheets of waxed paper; flatten to ¼" thickness, using a meat mallet or rolling pin. Place chicken in 13x9x2" baking dish. Combine next 5 ingredients in a small bowl; pour over chicken. Cover and refrigerate 2 hours. Remove chicken from marinade, discarding marinade. Coat a grill with cooking spray. Grill chicken 6" over med coals 8 minutes, turning once. Arrange chicken on a serving platter; garnish with lime wedges. Serve either warm or chilled with 1 ½ t dill sauce per serving. (8 servings, 160 calories each). Dill sauce: combine all ingredients in blender; process till smooth. Cover and chill thoroughly. Yield: 1 cup. Per serving: 27.5 g fat, 160 calories, 3.3 g carbohydrates, 72 g cholesterol, 236 mg sodium, 264 mg potassium