Salsa is great substitute for other marinades, offering a medley of flavours with a lower salt content yet tasty and nutritious too.
Grilled Mango-Ginger Salsa Chicken
(4 servings)
Time saver tip: Peeled and cut up mango is probably available in the produce section of most grocery stores. (Nothing wrong with peeling and cutting up mango yourself as a money saver though).
Ingredients:
4 boneless, skinless chicken breast halves (~ 4oz each)
1 Tbsp olive oil
1 tsp curry powder
1 tsp brown sugar
½ tsp coarsely ground black pepper
¼ tsp salt
1 lemon cut into 4 wedges
Olive or canola oil spray
Salsa:
2 cups finely chopped mango
3 Tbsp chopped fresh mint leaves
2 tsp fresh ginger, grated
¼ cup finely chopped red onion
1 tsp lemon zest
2 Tbsp fresh lemon juice
2 tsp olive oil
Directions:
- Rinse chicken breast halves, pat dry and flatten to ~ ½ “ thick.
- Combine 1 Tbsp olive oil, curry powder, brown sugar, salt and pepper. Brush over chicken and let marinade for ~ 15 minutes.
- Meanwhile, stir together salsa ingredients in a small bowl.
- Spray a pan with olive oil or canola oil spray and place over medium to hot stove plate. When oil is hot, add chicken breasts. Cook them for ~ 4 mins on each side or until they are no longer pink inside and juices run clear. Transfer breast halves to a larger platter. Squeeze lemon juice over chicken, serve with salsa.
Nutrition per serving (1 chicken breast half and ½ cup salsa):
Calories: 215 Cholesterol: 65 mg
Total fat: 7g sodium: 175 mg
Sat. fat 1g total carbs: 11g
Trans fat: 0g fiber 1.5g
Protein 25g sugar 9g
