Grilled Chicken with Strawberry and Pineapple Salsa - 14g Carbs, 2g Fiber, 10g Sugar
From: The American Heart Association's Face the Fats campaign
2009 by the American Heart Association
Serves: 4
Serving Size: 3 ounces 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 oz), diced
1/4 cup finely chopped red onion
3 to 4 Tbsp chopped fresh mint leaves
1 to 2 tsp sugar
1/8 tsp crushed red pepper flakes
1 medium lemon
--> Chicken
4 boneless, skinless chicken breast halves (about 4 oz each), all
visible fat discarded
2 tsp salt-free steak seasoning blend
1/4 tsp salt
Preheat the grill on medium high. Brush a grill pan or grill rack with
the oil. Heat the grill pan or rack on the grill for about 2 minutes,
or until hot. Grill the 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.
Serves: 4
Serving Size: 3 ounces chicken and 1/2 cup salsa per serving
Nutrition per Serving:
191 Calories, 3g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
0.5g Polyunsaturated Fat, 1g Monounsaturated Fat, 66mg Cholesterol,
223mg Sodium, 14g Carbs, 2g Fiber, 10g Sugars, 27g Protein
Dietary Exchanges: 1 fruit, 3 very lean meat
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