January 07 - Grilled Chicken with Mango Salsa
| Nutritional Analysis per Serving | |
|---|---|
| Glycemic Index | 49 |
| Glycemic Load | 2 |
| Calories | 360 |
| Protein | 43 grams |
| Animal Protein | 42 |
| Vegetable Protein | 1 |
| Carbohydrates | 5 grams |
| Dietary Fiber | 1 grams |
| Net Carbohydrate | 4 grams |
| Fat | 15 grams |
| Saturated Fat | 2 grams |
| Cholesterol | 129 mg |
| Sodium | 103 mg |
| Exchanges | 6 lean meat, 2 fat |
Each month we will feature a recipe from The Complete Idiot's Guide to Terrific Diabetic Meals written by Lucy Beale, Barbara Forsberg and Joan Clark, MS, RD, CDE.
Grilled Chicken with Mango Salsa
Prep Time: 15 minutes plus up to 2 hours refrigeration
Cook Time: 8 to 10 minutes
Serves: 12
Serving Size: 3-ounce half chicken breast with 3/8 cup salsa
Ingredients
Chicken: 12 (3-oz.) boneless, skinless chicken breast halves Vegetable oil cooking spray Sprigs of cilantro for garnish Mango Salsa: 3 cups pitted, peeled and chopped ripe mangos ½ cup finely chopped red onion ½ cup chopped fresh cilantro 3 TB. fresh lime juice 1 large garlic clove, minced 1 jalapeno chili pepper, seeded and minced ¼ tsp. crushed red pepper flakes or more to taste Marinade: ½ cup olive oil ½ cup white wine vinegar 3 TB. Coarsely minced fresh gingerroot 3 TB. Dijon mustard 1 TB. Ground coriander 1 TB. Ground cumin Freshly ground black pepper to taste Arrange chicken breast halves in a large glass or ceramic dish. Whisk oil, vinegar, gingerroot, mustard, coriander, cumin, and pepper in a bowl. Reserve ¼ cup marinade, cover and refrigerate. Pour remaining marinade over chicken, turning to coat. Cover and refrigerate chicken for up to 2 hours, turning occasionally. For Mango Salsa: Combine mangoes, onion, chopped cilantro, lime juice, garlic, jalapeno chili, red pepper flakes, and salt in a bowl and mix well. Cover and refrigerate. Bring to room temperature before serving. When you are ready to cook, spray a grill rack with cooking spray. Preheat a gas grill to medium/medium-high or prepare a medium-hot fire in a charcoal grill, with the rack placed 4 to 6 inches above the heat. Remove chicken from marinade and discard marinade. Place chicken on the grill and cook, basting with reserved chilled marinade frequently, for 6 to 10 minutes or until chicken is cooked through and no longer pink, and juices run clear. Spread salsa on a serving platter. Top with chicken and sprigs of cilantro. Note: To broil chicken, preheat the broiler. Spray an unheated broiler pan with cooking spray and place chicken on it. Broil 4 to 6 inches from heat for 6 to 10 minutes, turning once until chicken is cooked through and no longer pink, and juices run clear.
Palate Preview
With this grilled chicken recipe, the mango salsa topping is optional, so family members can opt out and choose another dressing. Yet you can enjoy the wonderful tangy sweet-tasting salsa with confidence that this meets your nutritional needs and satisfies your palate. The recipe serves 12, so you can refrigerate leftovers and eat for breakfasts and lunches. Delightfully Different: You can substitute other fruits for the mangoes in the salsa. Try peaches, papaya, pineapple, avocado, and even tomatoes.
