Pineapple Grilled Chicken with Pineapple Salsa
A fresh sweet-and-spicy salsa is the perfect accompaniment to smoky grilled chicken. Low in fat and high in protein, vitamin C and iron, this dish is easy enough for a weeknight but pretty enough for company. Buy a peeled, cored pineapple from your grocery store's produce section, and use the fresh juice at the bottom for the marinade.
1/4 c. fresh pineapple juice
2 Tbsp. low-sodium soy sauce
1 Tbsp. honey
1/4 tsp. crushed red pepper
4 (4 oz.) boneless, skinless chicken breast halves
2 c. chopped fresh pineapple
1/4 c. diced red onion
1/4 c. chopped fresh cilantro
1 jalapeno, seeded and minced
2 Tbsp. fresh lime juice (from 1 lime)
1/4 tsp. salt
1. In a large ziplock bag, combine pineapple juice, soy sauce, honey and red pepper. Shake well, add chicken and let marinate in the refrigerator for 30 minutes, turning halfway through marinating time.
2. While chicken is marinating, toss salsa ingredients together in a medium bowl. Cover and refrigerate for 30 minutes.
3. Lightly spray grill rack with non-stick cooking spray and preheat to medium-high. Remove chicken from bag (discard leftover marinade). Grill chicken, covered, for 4 minutes on each side or until juices run clear. Serve chicken topped with pineapple salsa.
Dress it up: Make this dish a complete meal with a fresh spinach salad and steamed brown rice or grilled sweet potatoes.
Makes 4 servings. (Each serving consists of one chicken breast and 2/3 cup salsa.)
Nutritional Information Per Serving: 270 calories, 8.5 g total fat, 33.7 g protein, 14.2 g carbohydrates, 101 mg cholesterol, 467 mg sodium and 1.4 g dietary fiber