Ingredients
- 2 tablespoons good olive oil, plus extra for searing
- 1 1/2 cups diced yellow onion (2 onions)
- 2 teaspoons peeled, minced fresh ginger
- 1 1/2 teaspoons minced garlic
- 2 ripe mangos, peeled, seeded and small diced
- 1/3 cup freshly squeezed orange juice
- 2 teaspoons light brown sugar
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1 to 2 teaspoons minced fresh jalapeno pepper, to taste (1 pepper)
- 2 teaspoons minced fresh mint leaves
- 2 tuna steaks
Directions
Saute the olive oil, onions, and ginger in a large saute pan over medium low heat for 10 minutes, or until the onions are translucent. Add the garlic and cook for 1 more minute. Add the mangos, reduce the heat to low and cook for 10 more minutes. Add the orange juice, brown sugar, salt, black pepper, and jalapeno; cook for 10 more minutes, until orange juice is reduced, stirring occasionally. Remove from the heat and add the mint. Serve warm, at room temperature, or chilled.
Heat a saute pan over high heat for 5 minutes until very hot. Season the tuna liberally with salt and pepper. When the pan is very hot, add a drizzle of olive oil and then the tuna steaks. Sear for 2-3 minutes on each side, or until the outside is browned, but the inside is very rare.
Serve the tuna on top of the mango salsa.
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
