Contributed By: deef
The Healthy Cook
A quick, spicy grilled chicken recipe for the outdoor grill or in a grill pan on the stove.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Vegetables
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Low Calorie
Low Fat
Meal Type: Entree
Ingredients
Tomato-Basil Salsa
1 cup Chopped ripe tomatoes
1/2 cup Chopped scallions
1 tbsp Finely chopped fresh basil
2 tsp Extra-virgin olive oil
1 tbsp Balsamic vinegar or red-wine vinegar
2 tsp Minced serrano peppers or jalapeno peppers (optional); war plastic gloves when handling
Pinch of sugar (optional)
Chicken and Marinade
1/2 cup Tomato juice
1 tbsp Minced garlic
1 tsp Extra-virgin olive oil
4 Boneless, skinless chicken breast halves (1 lb.)
Preparation
To make the tomato-basil salsa: In a medium bowl, comvine the tomatoes, scallions, basil, oil, vinegar, peppers (if using) and sugar (if using). Cover and refrigerate while preparing the chicken.
To make the chicken and marinade: Combine the tomato juice, garlic and oil in a shallow bowl large enough to hold the chicken. Place the chicken in the bowl and marinate for 15 minutes. Remove the chicken from the marinade and discard the marinade.
While the chicken is marinating, coat an unheated grill rack with no-stick spray. Light the grill according to the manufacturer's directions. Place the rack on the grill.
Place the chicken on the rack and grill 4" to 6" from the heat for 6-8 minutes, or until cooked through, turning once. Serve topped with salsa.
Cook's Notes
If the weather's not conducive for outdoor grilling, use a grill pan or a small electric grill inside to cook the chicken.
Nutrition Information
Calories: 185
;
Total Fat: 6.5 g.
;
Carbohydrates: 4.7 g.
;
Protein: 26 g.
;
Sodium: 101 mg.
;
Fiber: 1 g.