Your prescription for healthy eating
Warm August days are perfect for the bright flavor of lemon-infused chicken. Top it with a lovely mango salsa, and you have a dish that’s simply bursting with flavor.
Spicy lemon Chicken with Mango Salsa
Serves 4
Ingredients:
4 4-ounce boneless, skinless chicken breasts.
Chicken Marinade
Zest of 1 lemon
¼ cup fresh lemon juice (1 to 2 lemons)
1 tablespoon Dijon mustard
½ teaspoon salt
½ teaspoon fresh ground pepper
¼ teaspoon garlic powder
¼ cup chopped fresh cilantro (optional)
¼ teaspoon red pepper flakes (optional)
Mango Salsa
2 cups diced fresh mango
1 cup diced red bell pepper (or red and green mixed)
3 tablespoons minced red onion
1 tablespoon fresh lemon or lime juice
2 tablespoons minced fresh cilantro
Salt and pepper to taste
Combine salsa ingredients in a bowl. Stir and season to taste with salt and pepper. (Can be make up to 8 hours ahead and refrigerated.)
Preheat grill to medium heat.
Mix together marinade ingredients in a medium bowl.
Trim excess fat from chicken, rinse and pat dry. Pound chicken to ½-inch thickness. Place chicken in bowl with marinade, turning to coat.
Turn grill to high and grill chicken over direct high heat for 6 to 8 minutes. Turn chicken and continue to cook for another 6 to 8 minutes until cooked through. Transfer to a serving plate. Top with mango salsa and serve immediately.
Per serving: 228 Calories; 5g Fat (20.4% calories from fat); 1g Saturated Fat; 27g Protein; 19g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 391mg Sodium. Exchanges: 0 Grain (Starch); 3 ½ Lean Meat; ½ Vegetable; 1 Fruit; ½ Fat; 0 Other Carbohydrates.
Recipe is low fat, low calorie, diabetic friendly and gluten free.
Recipe courtesy of LowFatLifestyle.com. Visit them for more free recipes and healthy-cooking tips.
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