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Grill Pan Chicken With Fiery Mango-Ginger Salsa

Diabetic Grill Pan Chicken With Fiery Mango-Ginger Salsa Recipe from Diabetic Gourmet Magazine. DiabeticGourmet.com

This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!

Yield: 4 servings
Serving size: 1 chicken breast and 1/4 cup salsa
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Ingredients

  • 1 tablespoon canola oil
  • 1 teaspoon curry powder
  • 1 teaspoon sugar
  • 1/2 teaspoon coarsely ground black pepper
  • 1/4 teaspoon salt
  • 4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
  • Canola oil cooking spray
  • 1 lemon, cut into quarters

    Salsa

  • 1 cup finely chopped mango
  • 2 to 3 tablespoons chopped fresh mint leaves
  • 1 teaspoon grated fresh ginger
  • 2 tablespoons finely chopped red onion
  • 1/2 teaspoon lemon zest
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon canola oil

Directions

  1. Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
  2. Meanwhile, stir together salsa ingredients in a small bowl.
  3. 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.

Nutritional Information (Per Serving)
Calories:205
Protein:25g
Sodium: 175 mg
Cholesterol:65 mg
Fat: 7g
Carbohydrates: 11g
Exchanges: 1 fruit, 3 lean meat, 1/2 fat

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil



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