Happy Heart's Healthy Recipe
There's nothing like fresh, sweet fruit on a hot summer day. We don't often think of serving fruit as part of the main course at dinner, but it's a healthy and delicious addition to any meal.
Fruit is also perfect for the grill! Fruits like pineapples, plums, and peaches can be cut in half, pitted or cored and grilled in their skins. You can place larger pieces directly on the grill or use skewers. To prevent sticking, baste the fruit with non-stick cooking spray or oil. Sprinkle with a little cinnamon, ginger or brown sugar and serve, or just enjoy as is.
Grilled Chicken with Strawberry and Pineapple Salsa
This recipe, from the American Heart Association, uses grilled pineapple combined with strawberries for a tasty salsa with grilled chicken.
1 teaspoon canola or corn oil
2 slices fresh pineapple, each ¼ inch thick, patted dry
1 cup whole strawberries (about 5 ounces), diced
¼ cup finely chopped red onion
3 to 4 tablespoons chopped fresh mint leaves
1 to 2 teaspoons sugar
1/8 teaspoon crushed red pepper flakes
1 medium lemon
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free steak seasoning blend
¼ teaspoon salt
Preheat the grill on medium high. Brush a grill pan or grill rack with the oil. Heat the grill pan or rack on the grill for about 2 minutes, or until hot. Grill the pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping.
Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.
Sprinkle both sides of the chicken with the seasoning blend and salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.
Nutritional Analysis Per serving
Calories Per Serving: 191
Total Fat: 3g
Saturated Fat: 0.5g
Trans Fat: 0.0g
Polyunsaturated Fat: 0.5g
Monounsaturated Fat: 1.0g
1 fruit, 3 very lean meat
This recipe is reprinted with permission from Love Your Heart, 5th Anniversary Edition, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd.
Above content provided by Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.
Posted August 2010