Grilled Chicken with Orange-Mango Salsa
Why I Love This Recipe
South Beach Diet - Phases 2 & 3
COOKS NOTES:
SOUTH BEACH DIET™ Tip
Looking for a new way to enjoy chicken? This flavorful grilled chicken and fruity salsa is not only delicious but it can also help you eat right.
Keeping It Safe
Always cook chicken until well done, not medium or rare. If using a meat thermometer, the internal temperature should register at least 170ºF when the thermometer is inserted into the thickest part of the breast. When the chicken is completely cooked, the juices should run clear.
Keeping It Safe
Remember to always discard any marinade used with raw meat.
Mr Food once said if you boil the marinade for 3-5 minutes it should be acceptable for use, in fact one of his recipes (for chicken thighs), calls for boiling of the marinade & then using.
Nutrition (per serving):
Calories 200
Total fat 4 g
Saturated fat 1 g
Cholesterol 65 mg
Sodium 180 mg
Carbohydrate 15 g
Dietary fiber 2 g
Sugars 12 g
Protein 25 g
Vitamin A 10 %DV
Vitamin C 60 %DV
Calcium 4 %DV
Iron 6 %DV
Ingredients You'll Need
1/4 cup SOUTH BEACH DIET™ Balsamic Dressing, divided
4 small boneless skinless chicken breast halves (1 lb.)
1 medium navel orange, peeled, chopped
1 medium mango, peeled, chopped
2 Tbsp. slivered red onions
2 Tbsp. chopped cilantro
1 tsp. chopped seeded jalapeño peppers
Directions
Preheat grill to medium-high heat. Pour 3 Tbsp. of the dressing over chicken in large resealable plastic bag; seal bag. Refrigerate while preparing the salsa.
Combine oranges, mangoes, onions, cilantro, peppers and remaining 1 Tbsp. dressing. Let stand at room temperature until ready to serve.
Remove chicken from dressing; discard bag and dressing. Grill chicken 6 to 8 min. on each side or until cooked through (170°F). Serve with the prepared salsa.
Nutrition (per serving)
Calories 200
Total fat 4 g
Saturated fat 1 g
Cholesterol 65 mg
Sodium 180 mg
Carbohydrate 15 g
Dietary fiber 2 g
Sugars 12 g
Protein 25 g
Vitamin A 10 %DV
Vitamin C 60 %DV
Calcium 4 %DV
Iron 6 %DV
SOUTH BEACH DIET™ Tip
Looking for a new way to enjoy chicken? This flavorful grilled chicken and fruity salsa is not only delicious but it can also help you eat right.
Keeping It Safe
Always cook chicken until well done, not medium or rare. If using a meat thermometer, the internal temperature should register at least 170ºF when the thermometer is inserted into the thickest part of the breast. When the chicken is completely cooked, the juices should run clear.
Keeping It Safe
Remember to always discard any marinade used with raw meat.
~~~~~~~
Mr Food once said if you boil the marinade for 3-5 minutes it should be acceptable for use, in fact one of his recipes (for chicken thighs), calls for boiling of the marinade & then using.
