Saturday, September 12, 2009

Grilled Chicken with Pineapple-Mango Salsa

We are always looking for variations for our grilled chicken - we eat grilled chicken and veggies at least 3 times a week. Sometimes we just use a bottled marinade and toss the veggies on a skewer, other times I actually look for a recipe or marinade to use. Some of them have been duds - but this one was great! I had to add a mango to my usual shopping list, but we will definitely make this again!

Grilled Chicken with Pineapple-Mango Salsa
from Cooking Light, serves 4 as written

For the salsa:
2/3 cup diced peeled ripe mango (1 medium)
2/3 cup diced fresh pineapple
2 tablespoons minced red onion
1 tablespoon minced seeded jalapeƱo pepper
1 1/2 teaspoons chopped fresh cilantro
1 1/2 teaspoons fresh lime juice
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

For the chicken:
4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup pineapple juice
3 tablespoons chopped fresh cilantro
3 tablespoons low-sodium soy sauce
2 tablespoons honey
1 teaspoon fresh lime juice
Dash of crushed red pepper
Cooking spray

1. To prepare salsa, combine first 8 ingredients. Cover; refrigerate 30 minutes.

2. To prepare chicken, place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Combine pineapple juice and next 5 ingredients (through red pepper) in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 30 minutes.

3. Prepare grill.

4. Remove chicken from bag, reserving marinade. Place chicken on a grill rack coated with cooking spray; grill 3 minutes on each side or until done.

5. Place reserved marinade in a small saucepan; bring to a boil. Reduce heat, and cook until reduced to 1/4 cup (about 5 minutes). Drizzle over chicken. Serve salsa with chicken.

We loved this! I think we will put it in our regular rotation - the only drawback is that I don't normally have all the ingredients on hand. I didn't put any extra sauce on my chicken, and I didn't even miss it. The salsa adds the perfect flavor, especially for summer grilling season. And the best part - its a light dinner! Per serving (1 chicken breast and 1/4 c salsa) - 222 cals and 26g protein! I served with grilled zucchini (brushed with a little olive oil and salt) to round out the healthy meal.

No comments:

Post a Comment