Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Catégorie: Diabétique, Plats principaux, Grillades, Santé du cœur

Grill Pan Chicken with Fiery Mango Ginger Salsa

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

Grill Pan Chicken with Fiery Mango Ginger Salsa

INGRÉDIENTS

  • 1 Tbsp canola oil 15 mL
  • 1 tsp curry powder 5 mL
  • 1 tsp granulated sugar 5 mL
  • 1/2 tsp coarsely ground black pepper 2 mL
  • 1/4 tsp salt 1 mL
  • 4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry, and flatted to 1/2 inch thickness
  • canola oil cooking spray
  • 1 lemon, cut into quarters
  • Salsa
  • 1 cup finely chopped mango 250 mL
  • 2 to 3 Tbsp chopped fresh mint leaves 30 to 45 mL
  • 1 tsp grated fresh ginger 5 mL
  • 2 Tbsp finely chopped red onion 30 mL
  • 1/2 tsp lemon zest 2 mL
  • 1 Tbsp fresh lemon juice 15 mL
  • 1 tsp canola oil 5 mL

PRÉPARATION

  • 1. Combine 1 Tbsp (15 mL) canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
  • 2. Meanwhile, in small bowl, stir together salsa ingredients.
  • 3. Coat grill pan with 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 serving platter. Squeeze lemon juice over chicken; serve with salsa.

RENDEMENT

4 servings

PORTION

1 chicken breast and 1/4 cup (60 mL) salsa

VALEUR NUTRITIVE

Per Serving

Calories205
Lipides7 g
Gras saturés1 g
Cholestérol65 mg
Glucides11 g
Fibres1 g
Protéines25 g
Sodium175 mg