It is Memorial Day and while you might assume I'd be grilling, I am at the OC airport waiting to fly to Denver.
But I am still gearing up for grill time. Summer is just around the corner. If you are looking for a new way to grill chicken and keep it low cal you are at the right place. Earlier this week I tried out a new grilled chicken recipe I found on Cooking Light.
The chicken marinates in a sweet and spicy marinade making it super moist. After grilling it you top it off with the salsa. It is great served with brown rice or even mashed potatoes.
Grilled Chicken with Mango Pineapple Salsa
Cooking Light October 2008
⅔ cup diced peeled ripe mango (1 medium)
⅔ cup diced fresh pineapple
2 tablespoons minced red onion
1 tablespoon minced seeded jalapeño pepper
1 ½ teaspoons chopped fresh cilantro
1 ½ teaspoons fresh lime juice
⅛ teaspoon salt
⅛ teaspoon freshly ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
¼ 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
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 ½-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 ¼ cup (about 5 minutes). Drizzle over chicken. Serve salsa with chicken.
Yield: 4 servings (serving size: 1 chicken breast half, 1 tablespoon sauce, and ¼ cup salsa)
CALORIES 222 (14% from fat); FAT 3.4g (sat 0.9g,mono 1.1g,poly 0.7g); IRON 1.4mg; CHOLESTEROL 70mg; CALCIUM 27mg; CARBOHYDRATE 21.1g; SODIUM 537mg; PROTEIN 26.9g; FIBER 1.3g