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Seared Chicken with Strawberry Salsa

Diabetes and Heart Cookbook
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Seared Chicken with Strawberry Salsa

Nutrition Facts

Seared Chicken with Strawberry Salsa
CaloriesCalories
200 Per Serving
ProteinProtein
25g Per Serving
FiberFiber
1g Per Serving
×
Calories 200
Total Fat 7 g
Saturated Fat 1 g
Trans Fat 0 g
Polyunsaturated Fat 1 g
Monounsaturated Fat 2.5 g
Cholesterol 70 mg
Sodium 230 mg
Total Carbohydrate 11 g
Dietary Fiber 1 g
Sugars 6 g
Protein 25 g

Dietary Exchanges
1 carbohydrate, 3 lean meat

Ingredients

Servings   4  

Chicken

  • 1/2 tsp. paprika
  • 1/4 tsp. ground allspice OR
  • 1/4 teaspoon ground cumin
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 4 boneless, skinless chicken breast halves, (about 4 ounces each), all visible fat discarded

Salsa

  • 1 cup diced, hulled strawberries, mango, or peeled peaches
  • 1 medium poblano pepper (seeds and ribs discarded, diced) OR
  • 3/4 medium green bell pepper (diced)
  • 1/2 cup finely chopped red onion
  • 1/4 cup chopped, fresh mint or cilantro
  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp. sugar
  • 1/8 tsp. crushed red pepper flakes
  • 2 tsp. canola or corn oil

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the paprika, allspice, salt, and pepper. Sprinkle over the smooth side of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken. Let stand for 10 minutes.
  2. Meanwhile, in a medium bowl, stir together the salsa ingredients.
  3. In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 4 minutes. Turn over. Cook for 2-4 minutes, or until no longer pink in the center.
  4. Serve the salsa with the chicken.
This recipe is reprinted with permission from Diabetes & Heart Healthy Cookbook, 2nd Edition. Copyright © 2014 by the American Diabetes Association, Inc.® and 蜜芽传媒. Published by the American Diabetes Association. Available from booksellers everywhere.

Nutrition Facts

Seared Chicken with Strawberry Salsa
CaloriesCalories
200 Per Serving
ProteinProtein
25g Per Serving
FiberFiber
1g Per Serving
×
Calories 200
Total Fat 7 g
Saturated Fat 1 g
Trans Fat 0 g
Polyunsaturated Fat 1 g
Monounsaturated Fat 2.5 g
Cholesterol 70 mg
Sodium 230 mg
Total Carbohydrate 11 g
Dietary Fiber 1 g
Sugars 6 g
Protein 25 g

Dietary Exchanges
1 carbohydrate, 3 lean meat

Ingredients

Servings   4  

Chicken

  • 1/2 tsp. paprika
  • 1/4 tsp. ground allspice OR
  • 1/4 teaspoon ground cumin
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 4 boneless, skinless chicken breast halves, (about 4 ounces each), all visible fat discarded

Salsa

  • 1 cup diced, hulled strawberries, mango, or peeled peaches
  • 1 medium poblano pepper (seeds and ribs discarded, diced) OR
  • 3/4 medium green bell pepper (diced)
  • 1/2 cup finely chopped red onion
  • 1/4 cup chopped, fresh mint or cilantro
  • 2 Tbsp. fresh lemon juice
  • 1 Tbsp. sugar
  • 1/8 tsp. crushed red pepper flakes
  • 2 tsp. canola or corn oil

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, stir together the paprika, allspice, salt, and pepper. Sprinkle over the smooth side of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken. Let stand for 10 minutes.
  2. Meanwhile, in a medium bowl, stir together the salsa ingredients.
  3. In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 4 minutes. Turn over. Cook for 2-4 minutes, or until no longer pink in the center.
  4. Serve the salsa with the chicken.
This recipe is reprinted with permission from Diabetes & Heart Healthy Cookbook, 2nd Edition. Copyright © 2014 by the American Diabetes Association, Inc.® and 蜜芽传媒. Published by the American Diabetes Association. Available from booksellers everywhere.

蜜芽传媒 recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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