SEARED CHICKEN WITH FRESH PINEAPPLE, GINGER, AND MINT SALSA

Seared Chicken with Fresh Pineapple, Ginger, and Mint Salsa image

Yield Serves 4; 3 ounces chicken and 1/4 cup salsa per serving

Number Of Ingredients 12

1 cup finely chopped fresh pineapple
3 tablespoons chopped fresh mint or snipped fresh cilantro
2 tablespoons finely chopped red onion
1 tablespoon fresh lemon juice
3/4 teaspoon grated peeled gingerroot
1 teaspoon Chili Powder (page 277) or no-salt-added chili powder
1/2 teaspoon dried thyme, crumbled
1/4 teaspoon ground allspice
1/4 teaspoon pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
Cooking spray

Steps:

In a small bowl, stir together the salsa ingredients. Set aside.
In another small bowl, stir together the Chili Powder, thyme, allspice, pepper, and salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn the chicken over and lightly spray with cooking spray. Cook for 2 to 4 minutes, or until no longer pink in the center. Serve the chicken with the salsa on the side.
(Per serving)
Calories: 154
Total fat: 1.5g
Saturated: 0.5g
Trans: 0.0g
Polyunsaturated: 0.5g
Monounsaturated: 0.5g
Cholesterol: 66mg
Sodium: 222mg
Carbohydrates: 7g
Fiber: 1g
Sugars: 4g
Protein: 27g
Calcium: 35mg
Potassium: 366mg
1/2 fruit
3 very lean meat