unogirl83’s BodyBlog

Hey Everyone.

Here is a great new chicken receipe try. I LOVE IT!! Another wonderful treat I found while reading SHAPE MAY 2007 Issue, therefore this is NOT A RECEIPE I created, but it is something I have cooked, tried and love so I wanted to share it. Check it out and tell me what you think.

Thanks,

Alicia

Chicken with Black Bean & Mango Salsa

Serves 4

Prep: 20 minutes

Cook: 8 minutes

Ingredients:

1/2 cup finely minced red onion

4 cups boiling water

1 1/2 cups diced ripe mango

1 ½ cups black beans, canned or cooked

½ cup finely diced red bell pepper

3 tablespoons chopped fresh cilantro

2 tablespoons fresh limejuice

2 teaspoons minced garlic

1/8-teaspoon salt

Freshly ground black pepper and cayenne to taste

4 6oz boneless, skinless chicken breasts

Salt to taste

Garlic powder to taste

Poultry seasoning to tasted, optional

Olive oil (to coat pan)

Place onion in a colander or strainer and douse with the boiling water. Refresh with cold water and drain. Transfer the onion to a bowl.  Add the mango, black beans, bell pepper, cilantro, limejuice, garlic, and salt; mix gently.  Season to taste with black pepper and cayenne.  Chill for 1 hour or overnight to blend flavors.

Pat the chicken dry with paper towels, and sprinkle it lightly on both sides with salt, garlic powder, and poultry seasoning.  Heat a heavy medium-high for about 3 minutes and add olive oil.  Place the check in the pan and cook for 3 to 4 minutes on each side.  Remove from pan immediately and serve with the salsa.

Nutrition score per service (6oz chicken, ½ cup salsa): 333 calories, 3g fat (9% of calories), <1 saturated fat, 28g carbs, 46g protein, 8g fiber, 68mg calcium, 4mg iron, 384mg sodium

This entry was posted on Wednesday, May 2nd, 2007 at 1:14 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.