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Grilled Chicken Breast with Mango Salsa

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Since diabetes, whether its gestational, Type I or Type II, involves lowering carb intake and increasing healthy lean protein and healthy fats, this meal does it all!

One serving of this chicken dish equals less than 15g of carbohydrate (most of it coming from the mango).  For a full dinner, pair this up with 1/3 cup of cooked brown rice for another 15g of carbohydrate, and a side salad with cucumbers, a sprinkling of pumpkin seeds, feta cheese, and just a spritz of olive oil for a total of 30g of carbohydrates.  If my goal is to keep my dinner at 45g (which it is), I can splurge on a low-carb dessert, like berries topped with a dollop of greek yogurt.

 

Further Food Commentary:

The salsa in this recipe is light and clean and can easily be incorporated with other items to make a full meal. Mango is sweet and tropical and provides vitamins A & C for eye and vascular health. Incorporating fruit into savory dishes, like this one, actually helps to keep sweet cravings at bay. Avocado boasts heart-smart, anti-inflammatory, monounsaturated fats and reduces harmful blood triglyceride levels. With more potassium than a banana, avocado helps control blood pressure levels. Healthy fats like avocado help absorb healthy nutrients in the rest of this recipe like vitamins A & E. Plus it’s low in net carbs because it’s a surprising source of fiber which helps control blood sugar spikes for people with diabetes.


By Amanda Bontempo, RD, MS, CDN
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Grilled Chicken Breast with Mango Salsa

Stars ( Reviews)

  • Prep Time:15 mins
  • Cook Time:20 mins
  • Servings: 4

Ingredients

4 boneless, skinless chicken breasts (6-8 ounces each, sliced in half to make thinner pieces, if desired)

2 tablespoons olive oil

1 cup mango (cubed, ½ inch)

1 cup tomatoes (cubed, ½ inch)

½  cup avocado (cubed, ½ inch)

1/3 cup scallions (sliced)

2 teaspoons red onion (diced small)

juice of ½ lime

2 tablespoons cilantro (chopped, for garnish)

salt and pepper to taste

Instructions

  1. Heat grill to approximately 375 degrees.
  2. Brush chicken with olive oil and sprinkle with salt and pepper, set aside.
  3. For salsa, mix together in a medium bowl, mango, tomatoes, avocado, scallions and red onions.
  4. Add lime juice, salt and pepper, toss well, garnish with cilantro, and refrigerate, covered with plastic wrap.
  5. Grill chicken for approximately 4-5 minutes per side. If you sliced your pieces in half beware, as they will cook more quickly.
  6. Place cooked chicken on a platter and top with salsa immediately before serving.

 

Suggested pairings: Serve with a salad and brown rice.

Heat grill to approximately 375 degrees. Brush chicken with olive oil and sprinkle with salt and pepper, set aside. For salsa, mix together in a medium bowl, mango, tomatoes, avocado, scallions and red onions. Add lime juice, salt and pepper, toss well, garnish with cilantro, and refrigerate, covered with plastic wrap. Grill chicken for approximately 4-5 minutes per side. If you sliced your pieces in half beware, as they will cook more quickly. Place cooked chicken on a platter and top with salsa immediately before serving.   Suggested pairings: Serve with a salad and brown rice.

Nutrition Information

Per Serving: Calories: 295; Total Fat: 11g; Saturated Fat: 1g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 105mg; Sodium: 396mg; Potassium: 290mg; Carbohydrate: 12g; Fiber: 3g; Sugar: 8g; Protein: 37g

Nutritional Bonus: Vit A: 259%; Vit C: 172%; Calcium: 25%; Iron: 18%

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Coffee Lover's Collagen
Karen Tayeh Health Expert
Growing up, my mom or dad made breakfast everyday for my three siblings and me, which usually consisted of rice, eggs and meat. Dinner was usually something simple but yummy like chicken adobo, a side of vegetables and of course more rice. Everything they made was so fragrant, tempting and delicious! When I had my own family, it came naturally that I would cook most meals and introduce them to rice as a staple. I have tweaked some things though, like substituting brown rice for white, using organic and humanely produced meats as opposed to highly processed varieties (and eating meat less often), and incorporating vegetables, beans and fruit into the breakfast rotation.

I have had the good fortune of being able to stay at home while raising my kids but since they weren’t going to stay young forever, I decided to do something with my lifelong interest in food and wellness. Through Teachers College, Columbia University in New York City, I will shortly be earning a Master’s in Nutrition and Public Health as well as qualify to become a Registered Dietitian Nutritionist. Very shortly! Of interest to me is helping others maximize personal health and make smart AND satisfying food choices.
email
kc2457@tc.columbia.edu

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