Ingredients
1 (4-pound) chicken, cut into 8 pieces
1 clove garlic, split
1/2 teaspoon salt
1/4 cup fresh lime juice
2 tablespoons fresh orange juice
2 tablespoons honey mustard
Lime wedges, fresh oregano for garnish, optional
To make
01. Heat a charcoal grill until coals form white ash, or preheat a gas grill or broiler to medium.
02. Rub chicken with cut sides of garlic; sprinkle with salt. For marinade, combine lime juice, orange juice and honey mustard in a small bowl; mix well. Brush chicken on all sides with marinade. Discard any leftover marinade.
03. Place chicken on grill rack or broiler pan. Cook 6 inches from heat, turning once, until no longer pink inside, about 25 minutes. Transfer to a platter; garnish with lime and oregano, if desired.
Perfect partner: Easy fruit relish
In a bowl, stir together one 11-ounce can drained Mandarin oranges and one 8-ounce can whole-berry cranberry sauce; add 1/3 cup chopped nuts.
Cooking secret: To make honey mustard, mix dry mustard with a little water; blend in some honey. Let stand 10 minutes.
Ingredients
- 4 bonless, skinless chicken breasts (about 6 oz each)
- 2 cloves garlic, minced
- 2 tablespoons fresh lime juice
- 1 tablespoon fresh lime peel, finely grated
- 1 tablespoon chili powder
- 1 tablespoon extra virgin olive oil
Salsa ingredients
- 1 cup fat free roasted red pepper salsa
- 1 ripe, firm mango, peeled and finely chopped
- 3 tablespoons fresh cilantro, leaves torn
- Salt and pepper to taste
Directions
Mix salsa ingredients together and refrigerate until ready to serve.
Mix together garlic, lime juice, lime peel, chili powder and olive oil. In a shallow glass baking dish pour marinade over chicken and turn to coat well. Cover and refrigerate for 30 minutes. Prepare a medium hot grill. Place chicken on a greased grill. Grill breasts for 12-15 minutes or until cooked through (170 degrees). Turn chicken halfway through grilling time.
Spoon salsa over each chicken breast or serve salsa in individual ramekins.
Ingredients
- 2 tbsp olive oil
- 2 tbsp chopped fresh basil
- 2 cloves garlic, chopped
- 1/2 tsp chopped fresh rosemary
- 1/2 tsp chopped fresh oregano
- 1/2 tsp salt
- 1/4 tsp chopped fresh thyme
- 1/4 tsp freshly ground black pepper
- 4 boneles, skinless chicken breasts (about 6 oz each)
Salsa
- 1 lb fresh tomatoes, diced
- 1 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp freshly ground black pepper
- 1 medium shallot, diced
- 1/2 cup diced onion
- 1/2 small jalapeno, cored, seeded and minced
- 1 tsp minced garlic
- 1 tbsp chopped fresh oregano
- Vegetable oil cooking spray
Combine first 8 ingredients in a plastic bag. Add chicken; marinate at least 30 minutes. Eat oven to 400 degrees. Cover a baking tray with foil. To make salsa, spread tomatoes on tray; drizzle with oil. Add salt and pepper. Bake until lightly browned, 20-25 minutes. Combine tomatoes, shallots, onion, jalapeno, garlic and oregano in a bowl Coat a large skillet with cooking spray. Heat over medium-high heat. Remove chicken from marinade; cook 5 minutes. Reduce heat to medium-low, flip chicken and add leftover marinade to pan. Cook 5 minutes. Reduce heat to low. Cover chicken; cook 10 minutes. Divide among 4 plates; top each with 1/4 of the salsa. Serve immediately.
312 calories per serving.
12.6 g fat (2 g saturated) 7.8 g carbs 1.8 g fiber 40.8 g protein
