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Chicken with Garden Salsa for Two Recipe

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“Fresh chiles vary greatly in taste and price. A fruity serrano gives this dish authentic Mexican flavor, but jalapenos cost less and are more commonly available. To save time, use canned tomatoes and corn in the salsa.” Mary Relyea - Canastota, NY

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Healthy

Quick

Diabetic Friendly

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Chicken with Garden Salsa for Two Recipe

Prep/Total Time: 30 min.

Yield: 2 Servings

15 15 30

Ingredients

1/4 cup lime juice
1-1/4 teaspoons olive oil
1/4 teaspoon garlic salt
1/4 teaspoon coarsely ground pepper
2 boneless skinless chicken breast halves (4 ounces each)
1/2 cup frozen corn, thawed
1/2 medium tomato, chopped
1/2 serrano pepper, seeded and chopped
1/2 green onion, cut into 1/2-inch pieces
1/8 teaspoon ground cumin
1 slice Monterey Jack or pepper Jack cheese, halved

Directions

In a small bowl, combine the lime juice, oil, garlic salt and pepper. Set aside 3 tablespoons. Pour remaining lime juice mixture into a resealable plastic bag; add chicken. Seal and turn to coat; let stand at room temperature for 10 minutes.
Meanwhile, in a small bowl, combine the corn, tomato, pepper, green onion, cumin and 2 tablespoons reserved lime juice mixture. Cover and refrigerate.
Drain and discard marinade from chicken. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill, covered, over medium heat or broil 4 in. from heat for 5-6 minutes on each side or until a meat thermometer reads 170°, basting twice with remaining lime juice mixture.
Top with cheese; grill or broil 1-2 minutes longer or until cheese is melted. Serve with salsa. Yield: 2 servings.

Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

Nutritional Facts 1 chicken breast half with 1/3 cup salsa equals 231 calories, 8 g fat (3 g saturated fat), 73 mg cholesterol, 263 mg sodium, 12 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.

Originally published as Chicken with Garden Salsa for Two in Healthy Cooking October/November 2009

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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