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Grill Pan Chicken with Fiery Mango-Ginger Salsa

Featured in the Honolulu Star-Advertiser on March 16, 2011.

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Ingredients:

Grill Pan Chicken with Fiery Mango-Ginger Salsa

Salsa:

  • 1 cup finely chopped mango
  • 2 to 3 tablespoons chopped fresh mint leaves
  • 1 teaspoon grated fresh ginger
  • 2 tablespoons finely chopped red onion
  • ½ teaspoon lemon zest
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon canola oil

Chicken:

  • 1 tablespoon canola oil
  • 1 teaspoon curry powder
  • 1 teaspoon sugar
  • ½ teaspoon coarsely ground black pepper
  • ¼ teaspoon salt
  • 4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry, and flattened to ½-inch thickness
  • Canola oil cooking spray
  • 1 lemon, cut into quarters

Directions:

  1. Combine all salsa ingredients in a small bowl and set aside.
  2. Combine canola oil, curry powder, sugar, pepper, and salt.
  3. Brush over chicken and let marinate for 15 minutes.
  4. Coat a grill pan with cooking spray and place over medium-high heat until hot.
  5. Add chicken, discarding any marinade.
  6. Cook for 4 minutes on each side or until no long pink inside and juices run clear.
  7. Transfer to a serving platter.
  8. Squeeze lemon juice over chicken and serve with salsa.

Makes 4 servings.

Approximate Nutrient Analysis per serving:
205 calories, 65 calories from fat, 7 g total fat, 1.1 g saturated far, 0 g trans fat, 65 mg cholesterol, 175 gm sodium, 11 g total carbohydrates, 1 g dietary fiber, 9 g sugars, 26 g protein. Exchanges per serving: 1 fruit, 3 lean meat, ½ fat

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