Grilled Chicken with Warm Mango Salsa

Preparation

1. Step 1

   Preheat a grill or grill pan over high heat.

   Step 2

   Spray the chicken breasts lightly with cooking spray, and season them with salt and pepper to taste. Grill the chicken until it is just cooked through, about 3 minutes per side. Transfer the chicken to a platter, and cover it with foil to keep it warm.

   Step 3

   Meanwhile, heat a large nonstick sauté pan over medium-high heat. When it is hot, spray the pan with cooking spray, and add the onion. Season with salt and pepper and cook, stirring occasionally, until almost tender, 5 to 6 minutes. Add the jalapeño, tomato, and mango, and cook the salsa, stirring it occasionally, until it is just heated through, 4 to 5 minutes.

   Step 4

   Add the lime zest, lime juice, and cilantro to the salsa. Season to taste with salt, if desired. Serve the chicken with the warm salsa and avocado slices on top.

2. healthy tips

   Step 5

   Here’s a quick and easy way to separate a mango from its skin. Using a paring knife, make a cut through the mango, sliding the knife next to the pit and along one side of the mango. Repeat on the other side of the pit, which will leave you with two large pieces. Working with one piece at a time, make crosshatch cuts through the fruit just to the peel, but not through it. Bend the peel back and carefully slide the knife between the peel and the fruit to remove the meat from the peel. Cut up any large pieces and discard the skin.

3. nutrition information

   Step 6

   Fat: 33g (before), 7.2g (after)

   Step 7

   Calories: 590 (before), 274 (after)

   Step 8

   Protein: 35g

   Step 9

   Carbohydrates: 20g

   Step 10

   Cholesterol: 82mg

   Step 11

   Fiber: 5g

   Step 12

   Sodium: 245mg