Grilled Chicken and Polenta With Nectarine-Blackberry Salsa - 34g Carbs, 6g Fiber
From: Eating Well - July/August 2007
Grilled nectarines and fresh blackberries turn into a summery salsa
to top cumin-rubbed chicken and polenta in a dish that's special
enough for weeknight entertaining.
Make it a meal: Serve with a spinach salad.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol |
Low saturated fat | Heart healthy | Healthy weight |
High fiber | Gluten free
Active Time: 40 minutes
Total Time: 40 minutes
Servings: 4
1 Tbsp PLUS 1 tsp canola oil, divided
1 Tbsp ground cumin
1 tsp kosher salt, divided
3/4 tsp freshly ground pepper
1 16 to 18oz tube prepared plain polenta
1 lb boneless, skinless chicken breast, trimmed
2 nectarines, halved and pitted
1 pint blackberries, coarsely chopped
2 Tbsp chopped fresh cilantro
1 Tbsp lime juice
Hot sauce, to taste
1. Preheat grill to medium-high.
2. Combine 1 tablespoon oil, cumin, 3/4 teaspoon salt and pepper in
a small bowl. Rub 1 teaspoon of the mixture all over polenta. Rub the
rest into both sides of chicken. Cut the polenta crosswise into
8 slices. Rub the cut sides of nectarine halves with the remaining
1 teaspoon oil.
3. Oil the grill rack (see Tip). Place the chicken, polenta slices
and nectarines on the grill. Grill the polenta until hot and slightly
charred, 3 to 4 minutes per side. Transfer to a clean plate; tent with
foil to keep warm. Grill the nectarines, turning occasionally, until
tender, 6 to 8 minutes total. Grill the chicken, until cooked through
and no longer pink in the middle, 6 to 8 minutes per side. Transfer
the chicken and nectarines to a cutting board. Coarsely chop the
nectarines. Let the chicken rest for 5 minutes, then thinly slice.
4. While the chicken rests, combine the chopped nectarines,
blackberries, cilantro, lime juice, hot sauce and the remaining
1/4 teaspoon salt in a medium bowl. Layer the polenta, chicken
and fruit salsa on 4 plates and serve.
Tip: To oil the grill rack: Oil a folded paper towel, hold it
with tongs and rub it over the rack. (Don't use cooking spray
on a hot grill.)
Servings: 4
Nutrition per Serving:
317 Calories, 8g Fat, 1g Sat, 4g Mono, 63mg Cholesterol, 27g Protein,
34g Carbs, 6g Fiber, 694mg Sodium, 458mg Potassium
Nutrition Bonus: Vitamin C (35% daily value), Fiber (24% dv).
2 Carbohydrate Serving
Exchanges: 1 starch, 1 fruit, 3 lean meat
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