***GRILLED CHICKEN WITH MANGO SALSA

By Hope Anderson
The official guide to Nutritional Assessment

See all Articles by Hope AndersonSee Hope Anderson's Expert PageGet Updates on Nutritional AssessmentGet Updates on Hope Anderson

1 Mango (12 ounces), peeled and finely chopped
1 tablespoon limejuice
1 tablespoon + 1 ½ teaspoons orange juice
¼ small onion, finely chopped
¼ teaspoon salt
5 or 6 drops hot pepper sauce
2 teaspoons chopped fresh cilantro
4 boneless, skinless chicken breast halves (6 ounces each)
1- tablespoon vegetable oil
½ teaspoon salt
¼ teaspoon ground black pepper

In a medium bowl, combine the mango, limejuice, orange juice, onion, salt and pepper sauce. Stir in the cilantro.

Coat a grill rack with spray. Preheat the grill. Rinse chicken and pat dry. Rub the chicken with the oil and season with the salt and pepper. Place on the rack and grill, turning once, until the juices run clear and a meat thermometer registers 170 degrees F, 10 to 12 minutes.

Serve topped with the salsa

Makes 4 servings

Per serving: 259 calories, 40 g protein, 11 g carbohydrates 6 g fat a g saturated fat, 99 mg cholesterol, 855 mg sodium, 1 g fiber

Diet Exchanges: ½ vegetable, ½ fruit, 5-½ meats, 1 fat

Flavor Tips

Add finely chopped pineapple or papaya to the salsa. You can also cook the chicken in a grill pan. Refrigerate leftover chicken in a covered container for up to 3 days, then cut the chicken into strips and roll up with salsa in whole wheat tortillas or large lettuce leaves.