For a refreshing break from the usual vegetable salsa, toss together an aromatic blend of fresh pineapple, grated ginger, mint, and a splash of fresh lemon.

　　

Ingredients

Serves 4; 3 ounces chicken and 1/4 cup salsa per serving

　　

Salsa

1 cup finely chopped fresh pineapple

　　3 tablespoons chopped fresh mint or snipped fresh cilantro

　　2 tablespoons finely chopped red onion

　　1 tablespoon fresh lemon juice

　　3/4 teaspoon grated peeled gingerroot

　　1 teaspoon Chili Powder (page 277) or no-salt-added chili powder

　　1/2 teaspoon dried thyme, crumbled

　　1/4 teaspoon ground allspice

　　1/4 teaspoon pepper

　　1/4 teaspoon salt

　　4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

　　Cooking spray

　　

Step 1

In a small bowl, stir together the salsa ingredients. Set aside.

　　

Step 2

In another small bowl, stir together the Chili Powder, thyme, allspice, pepper, and salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.

　　

Step 3

Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn the chicken over and lightly spray with cooking spray. Cook for 2 to 4 minutes, or until no longer pink in the center. Serve the chicken with the salsa on the side.

　　

Nutrition Information

Step 4

(Per serving)

　　

Step 5

Calories: 154

　　

Step 6

Total fat: 1.5g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 0.5g

　　

Step 11

Cholesterol: 66mg

　　

Step 12

Sodium: 222mg

　　

Step 13

Carbohydrates: 7g

　　

Step 14

Fiber: 1g

　　

Step 15

Sugars: 4g

　　

Step 16

Protein: 27g

　　

Step 17

Calcium: 35mg

　　

Step 18

Potassium: 366mg

　　

Dietary Exchanges

Step 19

1/2 fruit

　　

Step 20

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition