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Grill Pan Chicken with Fiery Mango-Ginger Salsa
Courtesy of CanolaInfo
Prep Time: 5 Min.
Cook Time: 10 Min.
Marinate: 15 Min.
What you need:
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+ 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 chicken breasts (4 oz. each), rinsed, patted dry, and flattened to 1/2-in. thickness
+ Canola oil cooking spray
+ 1 lemon, cut into quarters
+ 1 c. finely chopped mango (250 mL)
+ 2-3 Tbsp. chopped fresh mint leaves (30-45 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)
What to do:
1. Combine 1 Tbsp (15 mL) canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 min.
2. Meanwhile, stir together salsa ingredients in a small bowl.
3. Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 min. on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Serving size: 1 chicken breast and 1/4 c. (60 ml) salsa
Recipe courtesy of "The Heart-Smart Diabetes Kitchen"
For more information, please visit: canolainfo.org/heartsmart
Pinot Grigio, Sauvignon Blanc, Chardonnay
Calories: 205; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 65mg; Total Carbs: 11g; Fiber: 1g; Protein: 25g; Sodium: 175mg;