Grill Pan Chicken With Fiery Mango-Ginger Salsa Recipe Photo - Diabetic Gourmet Magazine Recipes

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.

Notes:

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


Recipe Yield: Yield: 4 servingsServing size: 1 chicken breast and 1/4 cup salsa

Nutritional Information Per Serving:

Calories: 205
Fat: 7 grams
Sodium: 175 milligrams
Cholesterol: 65 milligrams
Protein: 25 grams
Carbohydrates: 11 grams

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Diabetic Exchanges

1 fruit, 3 lean meat, 1/2 fat



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