- Serves: 4
- Prep Time: 50 minutes
1 1/2 cups chopped tomatoes, divided
1/3 cup chopped fresh chives
1/3 cup chopped fresh cilantro or parsley
2 teaspoons chopped fresh oregano
1 1/2 tablespoons red-wine vinegar, or to taste
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper, or to taste
1/4-1/2 teaspoon hot sauce, or to taste
3/4 cup chopped green or red bell pepper (or a combination)
3/4 cup corn kernels, fresh (see Cook Tips) or frozen (thawed), cooked if desired
2 boneless, skinless chicken breasts (8-9 ounces each), trimmed
2 1/2 tablespoons extra-virgin olive oil, divided
2 1/2 teaspoons chili powder
1 teaspoon minced garlic
To prepare chicken: Cut each chicken breast in half on the diagonal to make 4 roughly equal portions. Combine 1/4 cup of the salsa, 2 tablespoons liquid drained from the salsa, 1 1/2 tablespoons oil, chili powder and garlic in a nonreactive medium shallow bowl or sealable gallon-size plastic bag. Add the chicken pieces and stir or shake until well coated. Cover and marinate in the refrigerator for at least 2 hours or up to 1 day. Cover and refrigerate the remaining salsa.
Preheat grill to medium-high or position a rack in the upper third of the oven and preheat the broiler.
Thoroughly shake off the marinade from the chicken pieces and pat dry with paper towels. Brush on both sides with the remaining 1 tablespoon oil. (Discard the marinade.) If broiling, place on a well-oiled broiler pan or wire rack set on a large baking sheet. Grill or broil, turning once, until an instant-read thermometer inserted into the thickest part registers 165°F, 10 to 14 minutes. Serve the chicken with the reserved salsa.
A nonreactive bowl, pan or baking dish—stainless-steel, enamel-coated or glass—is necessary when cooking with acidic foods, such as lemon, to prevent the food from reacting with the pan. Reactive pans, such as aluminum and cast-iron, can impart off colors and/or flavors.
To Make Ahead: Cover and refrigerate the salsa for up to 1 day; serve at cool room temperature. Marinate the chicken (Step 2) for up to 1 day.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 7 g
- Saturated Fat
- 1 g
- Trans Fat
- 0 g
- Polyunsaturated Fat
- 0 g
- Monounsaturated Fat
- 1 g
- 63 mg
- 320 mg
- 5 g
- 2 g
- 0 g
- 24 g
- 0 g
- 419 mg
1 vegetable, 3 lean meat
© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.