Mexican Chicken With Pineapple Salsa

January 17, 2012 

The Tri-City Herald's Food & Wine section Jan. 18 will feature Menu Planner, a weekly feature giving seven days of dinner menus, shopping hints and tips on using leftovers from one meal in a new way later in the week. The section also includes more recipes plus buying, cooking and health tips on a variety of food-related subjects

Mexican Chicken With Pineapple Salsa

A pineapple salsa adds a crisp, fresh flavor to chicken breasts. Adding diced pineapple cubes to store-bought chunky tomato salsa adds a sweet punch to the prepared salsa.

The chicken is marinated for a few minutes, giving it an added boost of flavor. You can also omit this step and simply saute the chicken and serve the salsa on top. The poblano peppers, called ancho peppers when dried, give the rice dish its zing. They are medium-hot. Jalapeno peppers can be used instead. Use 2 tablespoons jalapeno peppers.

Ingredients

3/4 pound boneless, skinless chicken cutlets, thin sliced

2 medium garlic cloves, crushed

1/4 cup fresh orange juice

3/4 cup fresh pineapple, coarsely chopped

3/4 cup no-sugar-added tomato salsa

1 teaspoon canola oil

Salt and freshly ground black pepper

Instructions

Rub chicken with garlic and place in a self-seal bag with the orange juice. Let marinate while preparing the remaining ingredients for the meal, about 10 minutes.

Mix pineapple and tomato salsa together and set aside. Heat olive oil over medium-high heat in a small, nonstick skillet. Remove chicken from marinade and pat dry with paper towels. Brown in skillet for 2 minutes, turn and brown second side. A meat thermometer should read 165 degrees. Salt and pepper both sides. Place on 2 dinner plates and serve salsa on top. Makes 2 servings.

Per serving: 279 calories (23 percent from fat), 7.1 g fat (1.2 g saturated, 2.8 g monounsaturated), 108 mg cholesterol, 38.0 g protein, 15.0 g carbohydrates, 2.1 g fiber, 600 mg sodium. Poblano Rice

Ingredients

1 package microwave brown rice (1 1/2-cups cooked)

2 tablespoons seeded, chopped poblano pepper

2 teaspoons canola oil

Salt and freshly ground black pepper

Instructions

Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add the pablano pepper and oil. Add salt and pepper to taste. Toss well.

Per serving: 225 calories (28 percent from fat), 7.1 g fat (0.7 g saturated, 3.6 g monounsaturated), no mg cholesterol, 4.0 g protein, 30.3 g carbohydrates, 1.5 g fiber, 12 mg sodium.

From: Linda Gassenheimer, author of "The Flavors of the Florida Keys" and "Mix 'n Match Meals in Minutes for People with Diabetes."

Tri-City Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere in the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

Commenting FAQs | Terms of Service