Grilled Chicken with Mango-Pineapple Salsa
(Main Dish)

INGREDIENTS (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 jalapeno 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

INGREDIENTS (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

DIRECTIONS

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

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.

Prepare grill.

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.

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.

CALORIES: 222 (14% from fat). FAT: 3.4g (sat 0.9g, mono 1.1g, poly 0.7g). PROTEIN: 26.9g. CARB: 21.1g. FIBER: 1.3g. CHOL: 70mg. IRON: 1.4mg. SODIUM: 537mg. CALC: 27mg.

SERVINGS: 4 (serving size: 1 chicken breast half, 1 tablespoon sauce, and 1/4 cup salsa)

Recipe from Cooking Light, October, 2008.

Complete this main course with long-grain rice and/or savory green beans (see below).

 

Green Beans with Savory
(Side Dish)

INGREDIENTS

2 pounds green beans, trimmed
2 tablespoons butter
1 teaspoon fresh lemon juice
1/4 teaspoon dried savory
3/4 teaspoon salt
1/4 teaspoon black pepper

DIRECTIONS

Cook beans in boiling water 5 minutes or until crisp-tender. Drain and rinse with cold water; drain.

Melt butter in a large nonstick skillet over medium-high heat. Cook 1 minute or until lightly browned. Add beans, juice, and savory to pan, tossing to coat. Sprinkle with salt and pepper.

CALORIES: 222 (14% from fat). FAT: 3.4g (sat 0.9g, mono 1.1g, poly 0.7g). PROTEIN: 26.9g. CARB: 21.1g. FIBER: 1.3g. CHOL: 70mg. IRON: 1.4mg. SODIUM: 537mg. CALC: 27mg.

CALORIES: 61 (44% from fat). FAT: 3g (sat 1.8g, mono 0.7g, poly 0.2g). PROTEIN: 2.1g. CARB: 8.2g. FIBER: 3.9g. CHOL: 8mg. IRON: 1.2mg. SODIUM: 245mg. CALC: 43mg.

SERVINGS: 8 (serving size: 1 cup)

Recipe from Cooking Light, October, 2008.