Grill Pan Chicken with Fiery Mango-Ginger Salsa
Recipe courtesy of the American Diabetes Association and CanolaInfo.
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon granulated sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless chicken breasts (4 ounces each), rinsed, patted dry, and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
1 cup finely chopped mango
2 to 3 tablespoon chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoon finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
- Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
- Meanwhile, stir together salsa ingredients in a small bowl.
- Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Makes 4 servings.
Nutritional Information Per Serving (1/4 of recipe; 1 chicken breast and 1/4 cup salsa): Calories: 205; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 65mg; Total Carbs: 11g; Fiber: 1g; Protein: 25g; Sodium: 175mg.
Recipe and photograph courtesy of "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo.