Dining

Minute Meal: Sweet and Tangy Chicken

heart-healthy-chicken-salsa

Grilled pineapple, fresh mint and strawberries combine with tangy lemon and a bit of hot pepper flakes to make an interesting salsa for grilled chicken.

Grilled Chicken with Strawberry and Pineapple Salsa {serves 4}

  • 3 oz. chicken and 1/2 cup salsa per serving
  • 1 tsp. canola or corn oil

Salsa

  • 2 slices fresh pineapple, each 1/2 inch thick, patted dry
  • 1 cup whole strawberries (about 5 ounces), diced
  • 1/4 cup finely chopped red onion
  • 3-4 tbs. chopped fresh mint leaves
  • 1-2 tsp. sugar
  • 1/8 tsp. crushed red pepper flakes
  • 1 medium lemon

Chicken

  • 4 boneless, skinless chicken breast halves (about 4 oz. each)
  • Cut off all visible fat
  • 2 tsp. salt-free steak seasoning blend
  • 1/4 tsp. salt

Preheat grill on medium high. Brush a grill pan or grill rack with the oil. Heat grill pan or rack on the grill for about 2 minutes, or until hot. Grill pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping.

Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.

Sprinkle both sides of the chicken with the seasoning blend and salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.

Nutrition Analysis (per serving)
Calories 191
Total Fat 3.0g
Saturated Fat 0.5g
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1.0g
Cholesterol 66mg
Sodium 223 mg
Carbohydrates 14g
Fiber 2g
Sugars 10g
Protein 27g