Grilled lime chicken with mango and red pepper salsa

Grilled lime chicken with mango and red pepper salsa

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The sweet and tangy mango salsa in this recipe helps bring crunchy tortilla chips and juicy, lime-infused chicken together to form one perfect summer meal.

Nutrition (per serving)

Calories: 234; Total Fat: 10 grams; Saturated Fat: 2 grams; Protein: 26 grams; Carbohydrates: 9 grams; Sugars: 7 grams; Fiber: 1 gram; Cholesterol: 83 milligrams; Sodium: 58 milligrams 

Recipe courtesy Jessica Serdikoff, dietitian, trainer, and creator of Floptimism. 

6

Ingredients 

For the chicken:

1 1/2 lb boneless, skinless chicken breasts

3 Tbsp avocado oil

1 lime, zest and juice

1/2 tsp cumin

1/4 tsp paprika

1/4 tsp chili powder

Freshly ground black pepper, to taste

For the salsa:

1/2 large or 1 very small red onion

1 red bell pepper

1 just-ripe mango

1 lime, zest and juice

2 Tbsp chopped cilantro or scallions

For the chips:

3 large, non-hydrogenated, whole grain tortillas

Avocado oil or extra-virgin olive oil

How to make it 

For the chicken: Place the chicken breasts in a glass pie or baking dish. Drizzle with the oil and lime juice, then add the zest and spices. Cover and refrigerate at least 4 hours, preferably overnight. Heat a grill pan over medium and add the chicken breasts, cooking 6-8 minutes per side, depending on how thick they are.

For the salsa: Dice up the red onion, pepper, and mango [I find it easiest to peel the mango, then cut it away from the disc-shaped pit, and then dice it] and toss to combine. Add  in  the lime juice and zest and the scallions or cilantro and let sit for at least 15 minutes, but ideally closer to 1-2 hours [using the refrigerator if making more than 30 minutes in advance].

For the chips: Preheat the oven to 350° Fahrenheit and line a baking sheet with parchment or foil. Brush both sides of the tortillas with just enough oil to coat, then slice into wedges. Bake until nice and crunchy, about 10-12 minutes, flipping halfway through.

Heart-healthy foods

Cook Time: 

15

Prep Time: 

15

Fitness

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August 7, 2017 at 12:15PM