Grilled Chicken with Mango-Pineapple Salsa

Gluten Free
Dairy Free
Health score
20%
Grilled Chicken with Mango-Pineapple Salsa
45 min.
4
275kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 1.5 teaspoons cilantro leaves fresh chopped
  • tablespoons cilantro leaves fresh chopped
  • tablespoons honey 
  • tablespoon jalapeno minced seeded
  • teaspoon juice of lime fresh
  • 1.5 teaspoons juice of lime fresh
  • tablespoons soya sauce low-sodium
  • 0.7 cup mangos diced ripe peeled (1 medium)
  • Dash pepper red crushed
  • 0.7 cup pineapple fresh diced
  • 0.3 cup pineapple juice 
  • tablespoons onion red minced
  • 0.1 teaspoon salt 
  • 24 ounce chicken breast halves boneless skinless

Equipment

  • frying pan
  • sauce pan
  • plastic wrap
  • grill
  • ziploc bags
  • meat tenderizer

Directions

  1. To prepare salsa, combine first 8 ingredients. Cover; refrigerate 30 minutes.
  2. To prepare chicken, place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet.
  3. Combine pineapple juice and next 5 ingredients (through red pepper) in a large zip-top plastic bag.
  4. Add chicken to bag; seal. Marinate in refrigerator 30 minutes.
  5. Prepare grill.
  6. Remove chicken from bag, reserving marinade.
  7. Place chicken on a grill rack coated with cooking spray; grill 3 minutes on each side or until done.
  8. Place reserved marinade in a small saucepan; bring to a boil. Reduce heat, and cook until reduced to 1/4 cup (about 5 minutes).
  9. Drizzle over chicken.
  10. Serve salsa with chicken.

Nutrition Facts

Calories275kcal
Protein55.41%
Fat15.27%
Carbs29.32%

Properties

Glycemic Index
90.92
Glycemic Load
9.32
Inflammation Score
-6
Nutrition Score
21.284347881442%

Flavonoids

Cyanidin
0.03mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.47mg
Eriodictyol
0.07mg
Hesperetin
0.28mg
Naringenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
0.25mg
Kaempferol
0.05mg
Myricetin
0.02mg
Quercetin
1.44mg

Nutrients percent of daily need

Calories:274.91kcal
13.75%
Fat:4.63g
7.12%
Saturated Fat:1g
6.28%
Carbohydrates:19.99g
6.66%
Net Carbohydrates:18.79g
6.83%
Sugar:17.05g
18.95%
Cholesterol:108.86mg
36.29%
Sodium:704.2mg
30.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.78g
75.55%
Vitamin B3:18.31mg
91.54%
Selenium:54.84µg
78.34%
Vitamin B6:1.4mg
69.91%
Vitamin C:32.57mg
39.48%
Phosphorus:387.97mg
38.8%
Vitamin B5:2.62mg
26.15%
Potassium:795.76mg
22.74%
Manganese:0.45mg
22.6%
Magnesium:62.08mg
15.52%
Vitamin B2:0.23mg
13.56%
Vitamin B1:0.16mg
10.44%
Vitamin A:437.88IU
8.76%
Folate:34.23µg
8.56%
Zinc:1.2mg
7.99%
Copper:0.13mg
6.65%
Iron:1.04mg
5.8%
Vitamin B12:0.34µg
5.67%
Vitamin E:0.79mg
5.26%
Fiber:1.2g
4.78%
Vitamin K:3.64µg
3.47%
Calcium:23.92mg
2.39%
Vitamin D:0.17µg
1.13%
Source:My Recipes