A pineapple salsa adds a crisp, fresh flavor to chicken breasts. Adding diced pineapple cubes to store-bought chunky tomato salsa adds a sweet punch to the prepared salsa.
The chicken is marinated for a few minutes, giving it an added boost of flavor. You can also omit this step and simply saute the chicken and serve the salsa on top.
The poblano peppers, called ancho peppers when dried, give the rice dish its zing. They are medium-hot. Jalapeno peppers can be used instead. Use 2 tablespoons jalapeno peppers.
This meal contains 504 calories per serving with 25 percent of calories from fat.
Wine suggestion: This chicken dish with a sweet salsa would be nicely matched by Viognier, a full-bodied, peach-scented white wine that’s increasingly available in wine shops and some supermarkets.
HELPFUL HINTS
Thin-sliced, boneless skinless chicken cutlets are sold in the supermarkets. You can also use boneless skinless chicken breasts sliced in half lengthwise.
To buy: 1 small container fresh pineapple cubes, 1 jar no-sugar-added tomato salsa, 3/4 pound boneless, skinless chicken cutlets, thin sliced. 1 small bottle fresh orange juice, 1 package microwave brown rice and 1 poblano pepper.
Linda Gassenheimer is the author of 14 cookbooks. Visit Linda on her web page at DinnerInMinutes.com.
Poblano Rice
1 package microwave brown rice (1-1/2-cups cooked)
2 tablespoons seeded, chopped poblano pepper
2 teaspoons canola oil
Salt and freshly ground black pepper
Microwave rice according to package instructions. Measure 1-1/2 cups rice and reserve remaining rice for another time. Add the poblano pepper and oil. Add salt and pepper to taste. Toss well.
Per serving: 225 calories (28 percent from fat), 7.1 g fat (0.7 g saturated, 3.6 g monounsaturated), no mg cholesterol, 4.0 g protein, 30.3 g carbohydrates, 1.5 g fiber, 12 mg sodium.
Mexican Chicken With Pineapple Salsa
3/4 pound boneless, skinless chicken cutlets, thin sliced
2 medium garlic cloves, crushed
1/4 cup fresh orange juice
3/4 cup fresh pineapple, coarsely chopped
3/4 cup no-sugar-added tomato salsa
1 teaspoon canola oil
Salt and freshly ground black pepper
Rub chicken with garlic and place in a zip-top bag with the orange juice. Let marinate while preparing the remaining ingredients for the meal, about 10 minutes.
Mix pineapple and tomato salsa together and set aside. Heat olive oil over medium-high heat in a small, nonstick skillet. Remove chicken from marinade and pat dry with paper towels. Brown in skillet for 2 minutes, turn and brown second side. A meat thermometer should read 165 degrees. Salt and pepper both sides. Place on 2 dinner plates and serve salsa on top. Makes 2 servings.
Per serving: 279 calories (23 percent from fat), 7.1 g fat (1.2 g saturated, 2.8 g monounsaturated), 108 mg cholesterol, 38.0 g protein, 15.0 g carbohydrates, 2.1 g fiber, 600 mg sodium.
JOIN THE DISCUSSION | Register here
We welcome comments. Please keep them civil, short and to the point. ALL CAPS, spam, obscene, profane, abusive and off topic comments will be deleted. Repeat offenders will be blocked. Thanks for taking part — and abiding by these simple rules. A thorough explanation of rules of conduct can be found in our Terms of Service. If you have any questions, including why your comment may not be showing immediately after you submit it, be sure to visit the commenting FAQ.