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Seared Chicken with Fresh Pineapple, Ginger, and Mint Salsa

For a refreshing break from the usual vegetable salsa, toss together an aromatic blend of fresh pineapple, grated ginger, mint, and a splash of fresh lemon.

Recipe information

  • Yield

    Serves 4; 3 ounces chicken and 1/4 cup salsa per serving

Ingredients

Salsa

1 cup finely chopped fresh pineapple
3 tablespoons chopped fresh mint or snipped fresh cilantro
2 tablespoons finely chopped red onion
1 tablespoon fresh lemon juice
3/4 teaspoon grated peeled gingerroot
1 teaspoon Chili Powder (page 277) or no-salt-added chili powder
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon ground allspice
1/4 teaspoon pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
Cooking spray

Preparation

  1. Step 1

    In a small bowl, stir together the salsa ingredients. Set aside.

    Step 2

    In another small bowl, stir together the Chili Powder, thyme, allspice, pepper, and salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.

    Step 3

    Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn the chicken over and lightly spray with cooking spray. Cook for 2 to 4 minutes, or until no longer pink in the center. Serve the chicken with the salsa on the side.

  2. Nutrition Information

    Step 4

    (Per serving)

    Step 5

    Calories: 154

    Step 6

    Total fat: 1.5g

    Step 7

    Saturated: 0.5g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 0.5g

    Step 10

    Monounsaturated: 0.5g

    Step 11

    Cholesterol: 66mg

    Step 12

    Sodium: 222mg

    Step 13

    Carbohydrates: 7g

    Step 14

    Fiber: 1g

    Step 15

    Sugars: 4g

    Step 16

    Protein: 27g

    Step 17

    Calcium: 35mg

    Step 18

    Potassium: 366mg

  3. Dietary Exchanges

    Step 19

    1/2 fruit

    Step 20

    3 very lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsSalsaCondimentChicken BreastChickenPoultryPineappleFruitMintHerbs & SpicesGingerMainDinnerDairy FreeGluten FreeNut FreeEasyQuick30 Minutes or LessWeeknight MealsSauteCookbooks
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