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Wednesday, November 4, 2009

[Healthy_Recipes_For_Diabetic_Friends] Lime-Grilled Chicken with Blueberry Salsa - 21.2g Carbs, 1.7g Fiber, 12.6g Sugar

Lime-Grilled Chicken with Blueberry Salsa - 21.2g Carbs, 1.7g Fiber, 12.6g Sugar

From: Beat the Clock Chicken VIA Prevention

The next time you want to toss chicken on the barbecue, prepare this
lime marinade a few hours in advance for a tantalizing treat. Top it
off with a fresh blueberry salsa for extra pizzazz and top-notch health benefits—the tangy fruit is packed with antioxidants and fiber.

Refrigerating the salsa and marinade for this dish gives the flavors
a chance to blend, allowing for the utmost in taste satisfaction.
You'll love the unexpected pairing of sweet fruit with savory basil
in the salsa.

Serves: 4
Prep: 5 min
Cook: 10 min
Total: 2 hr 15 min

--> SALSA
1 cup blueberries
1 yellow pepper, chopped
1 small red onion, minced
1/4 cup blueberry pourable all-fruit **NOTE
1/4 cup loosely packed fresh basil leaves, cut into strips
1/4 tsp salt

--> CHICKEN AND MARINADE
1/4 cup lime juice
2 Tbsp olive OR vegetable oil
2 shallots, minced
1/4 tsp freshly ground black pepper
4 boneless, skinless chicken breast halves

To make the salsa:
In a medium bowl, combine the blueberries, pepper, onion, all-fruit,
basil, and salt. Cover and refrigerate for at least 2 hours.

To make the chicken and marinade:
In a medium bowl, whisk together the lime juice, oil, shallots, and
pepper. Add the chicken, turning to coat. Cover and refrigerate for
up to 3 hours.

3. Coat the unheated grill rack with cooking spray. Preheat the grill.

4. Place the chicken on the rack and grill for 10 minutes, or until a thermometer inserted in the thickest portion registers 160 degrees F
and the juices run clear. Serve with the salsa.

Serves: 4
Nutrition per Serving:
241.6 Calories, 8.1g Fat, 1.3g Saturated Fat, 51.3mg Cholesterol,
205.7mg Sodium, 21.2g Carbs, 1.7g Dietary Fiber, 12.6g Total Sugars,
21.5g Protein

**NOTE: Be sure to use the no sugar added variety! Take care, Gloria