This is a light and simple chicken dish that’s perfect for a summer barbecue. Although we eat more chicken than any other animal protein in the United States, the problem with most of it is that it is insipid and tired. A fruit-based salsa like this one offers some sweetness and acidity that really sparks up this ubiquitous bird. This recipe is simply too good not to include.

　　

Ingredients

serves 4

　　4 boneless, skinless chicken breasts, trimmed of all fat

　　Nonstick cooking spray

　　Salt and freshly ground black pepper

　　1 medium red onion, cut into small dice

　　1 small jalapeño, stemmed, seeded, and chopped fine

　　1 medium tomato, cut into small dice

　　1 large mango, seeded and skin removed (see Healthy Tips) cut into small dice

　　Grated zest and juice of 2 limes

　　2/3 cup chopped fresh cilantro

　　1 small avocado, seeded, peeled, and sliced

　　

Step 1

Preheat a grill or grill pan over high heat.

　　

Step 2

Spray the chicken breasts lightly with cooking spray, and season them with salt and pepper to taste. Grill the chicken until it is just cooked through, about 3 minutes per side. Transfer the chicken to a platter, and cover it with foil to keep it warm.

　　

Step 3

Meanwhile, heat a large nonstick sauté pan over medium-high heat. When it is hot, spray the pan with cooking spray, and add the onion. Season with salt and pepper and cook, stirring occasionally, until almost tender, 5 to 6 minutes. Add the jalapeño, tomato, and mango, and cook the salsa, stirring it occasionally, until it is just heated through, 4 to 5 minutes.

　　

Step 4

Add the lime zest, lime juice, and cilantro to the salsa. Season to taste with salt, if desired. Serve the chicken with the warm salsa and avocado slices on top.

　　

healthy tips

Step 5

Here’s a quick and easy way to separate a mango from its skin. Using a paring knife, make a cut through the mango, sliding the knife next to the pit and along one side of the mango. Repeat on the other side of the pit, which will leave you with two large pieces. Working with one piece at a time, make crosshatch cuts through the fruit just to the peel, but not through it. Bend the peel back and carefully slide the knife between the peel and the fruit to remove the meat from the peel. Cut up any large pieces and discard the skin.

　　

nutrition information

Step 6

Fat: 33g (before), 7.2g (after)

　　

Step 7

Calories: 590 (before), 274 (after)

　　

Step 8

Protein: 35g

　　

Step 9

Carbohydrates: 20g

　　

Step 10

Cholesterol: 82mg

　　

Step 11

Fiber: 5g

　　

Step 12

Sodium: 245mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.