LernerCohen Healthcare
Recipe of the Month

April 2009
Grilled Chicken with Tomato-Avocado Salsa

Ingredients:
Salt to taste
Freshly ground black pepper
FOR SALSA:
4 ripe plum tomatoes, chopped, OR 12 cherry tomatoes halved
½ small red onion, finely chopped
1 jalapeño pepper, seeded and diced
2 Tbsp chopped fresh cilantro
¼ C fresh lime juice
½ avocado
FOR CHICKEN:
½ C non-fat, plain yogurt
½ small red onion
¼  C fresh lime juice
¼ C fresh cilantro
4 boneless, skinless chicken breast, about 4-6 ounces each

Instructions:

For the Salsa, combine tomatoes, red onion, pepper and cilantro in a small bowl.  Chop the avocado and sprinkle it with 2 Tbsp of lime juice to keep it from browning.  Add the avocado and remaining lime juice to the bowl and toss to combine.  This can be made in advance and stored in the refrigerator for up to 1 day.

For the chicken, puree the yogurt, red onion, lime juice and cilantro in a food processor the make a yogurt marinade.  Transfer the marinade to a shallow bowl or plastic bag.  Add the chicken and coat well with the marinade.  Refrigerate for 1 hour up to 8 hours.  Preheat grill to medium-high.  Remove the chicken from the marinade, discard remaining marinade and season the chicken with salt and pepper.  Grill chicken on both sides until it is cooked through, about 6 minutes per side.  Serve the chicken with tomato-avocado salsa.  Serves 4.

Nutrition Information:
Serving Size:  1 chicken breast with salsa
Calories:  283
Carbohydrates: 16 grams
Fiber: 4 grams
Protein: 43 grams
Total Fat: 6 grams
Saturated Fat: 1 grams
Cholesterol:  99 milligrams

Courtesy of Natalie von Suskil, MS, RD
from www.foodfit.com