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Categories:Viewed: 21 - Published at: 4 years ago
Ingredients
- 4 boneless, skinless chicken breasts, trimmed of all fat
- Nonstick cooking spray
- Salt and freshly ground black pepper
- 1 medium red onion, cut into small dice
- 1 small jalapeno, stemmed, seeded, and chopped fine
- 1 medium tomato, cut into small dice
- 1 large mango, seeded and skin removed (see Healthy Tips) cut into small dice
- Grated zest and juice of 2 limes
- 2/3 cup chopped fresh cilantro
- 1 small avocado, seeded, peeled, and sliced
Method
- Preheat a grill or grill pan over high heat.
- 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.
- Meanwhile, heat a large nonstick saute 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 jalapeno, tomato, and mango, and cook the salsa, stirring it occasionally, until it is just heated through, 4 to 5 minutes.
- 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.
- Heres 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.
- Fat: 33g (before), 7.2g (after)
- Calories: 590 (before), 274 (after)
- Protein: 35g
- Carbohydrates: 20g
- Cholesterol: 82mg
- Fiber: 5g
- Sodium: 245mg
