Grill Pan Chicken with Fiery Mango Ginger Salsa
Ingredients
- 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
Instructions
- 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.
Yield
4 servings
serving size
1 chicken breast and 1/4 cup (60 mL) salsa
nutritional analysis
Per Serving
| Calories | 205 |
| Total Fat | 7 g |
| Saturated Fat | 1 g |
| Cholesterol | 65 mg |
| Carbohydrates | 11 g |
| Fiber | 1 g |
| Protein | 25 g |
| Sodium | 175 mg |
