Grilled Chicken with Tomato-Avocado Salsa

JasiBella

This recipe serves: 4

For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper


For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.
2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Serving Size: 1 chicken breast with salsa

Calories283
Protein43 g
Total Carbohydrate16 g
Dietary Fiber4 g
Soluble Fiber0 g
Sugar8 g
Total Fat6 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Trans Fatty Acid (tfa)0 g
Omega-3 Fatty Acid0 g
Omega-6 Fatty Acid1 g
Cholesterol99 mg
Percent Calories from Fat18 %
Percent Calories from Protein60 %
Percent Calories from Carbohydrate22 %
Vitamins:
Vitamin A98 IU
Vitamin B1- Thiamin0 mg
Vitamin B2 - Riboflavin0 mg
Vitamin B3 - Niacin20 mg
Vitamin B61 mg
Pantothenic Acid2 mg
Vitamin B121 mcg
Folate27 mcg
Vitamin C49 mg
Vitamin D1 IU
Vitamin E1 IU
Iron2 mg
Zinc1 mg
Calcium75 mg
Phosphorus365 mg
Potassium903 mg
Sodium341 mg

JasiBella

This recipe serves: 4

For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper


For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.
2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Serving Size: 1 chicken breast with salsa

Calories283
Protein43 g
Total Carbohydrate16 g
Dietary Fiber4 g
Soluble Fiber0 g
Sugar8 g
Total Fat6 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Trans Fatty Acid (tfa)0 g
Omega-3 Fatty Acid0 g
Omega-6 Fatty Acid1 g
Cholesterol99 mg
Percent Calories from Fat18 %
Percent Calories from Protein60 %
Percent Calories from Carbohydrate22 %
Vitamins:
Vitamin A98 IU
Vitamin B1- Thiamin0 mg
Vitamin B2 - Riboflavin0 mg
Vitamin B3 - Niacin20 mg
Vitamin B61 mg
Pantothenic Acid2 mg
Vitamin B121 mcg
Folate27 mcg
Vitamin C49 mg
Vitamin D1 IU
Vitamin E1 IU
Iron2 mg
Zinc1 mg
Calcium75 mg
Phosphorus365 mg
Potassium903 mg
Sodium341 mg

imworthit

Thanks!

JasiBella

You're very welcome:flowerforyou: