Pan-Grilled Chicken with Fresh Plum Salsa

Gluten Free
Dairy Free
Health score
8%
Pan-Grilled Chicken with Fresh Plum Salsa
26 min.
4
194kcal

Suggestions

Looking for a delicious and easy-to-make main course that's both gluten-free and dairy-free? Look no further than this Pan-Grilled Chicken with Fresh Plum Salsa! This recipe is perfect for lunch or dinner and can be ready in just 26 minutes. Each serving contains only 194 calories, making it a great option for those watching their waistline.

This recipe features the wonderful combination of juicy, grilled chicken breast cutlets and a fresh, vibrant plum salsa. The chicken is seasoned with a unique blend of brown sugar, ground cumin, and fresh basil, giving it a delightful flavor that's sure to impress. The plum salsa is made from ripe plums, red onion, and a hint of jalapeño pepper, providing a perfect balance of sweetness and heat.

To make this dish, you'll need a few simple ingredients and some basic equipment like a bowl, frying pan, and grill pan. With just a bit of effort, you'll be rewarded with a delicious and nutritious meal that's sure to become a new favorite. So why not give Pan-Grilled Chicken with Fresh Plum Salsa a try today? Your taste buds will thank you!

Ingredients

  • tablespoons brown sugar 
  • 16 oz chicken breast 
  • tablespoons basil fresh chopped
  • 0.5 teaspoon ground cumin 
  • small jalapeno diced seeded
  • teaspoons juice of lime fresh
  • teaspoons olive oil 
  • cup plums ripe chopped ( 2 plums)
  • tablespoons onion red chopped
  • 0.8 teaspoon salt divided

Equipment

  • bowl
  • frying pan
  • grill pan

Directions

  1. Stir together plums, next 4 ingredients, and 1/4 tsp. salt in a medium bowl.
  2. Stir together brown sugar, cumin, and remaining 1/2 tsp. salt in a small bowl. Rub chicken with brown sugar mixture.
  3. Cook chicken in hot oil in a grill pan or nonstick skillet over medium heat 3 minutes on each side or until done.
  4. Serve with plum mixture.

Nutrition Facts

Calories194kcal
Protein51.43%
Fat24.2%
Carbs24.37%

Properties

Glycemic Index
43.17
Glycemic Load
1.75
Inflammation Score
-4
Nutrition Score
12.894347947577%

Flavonoids

Cyanidin
2.32mg
Peonidin
0.13mg
Catechin
1.19mg
Epigallocatechin
0.1mg
Epicatechin
1.32mg
Epicatechin 3-gallate
0.31mg
Epigallocatechin 3-gallate
0.17mg
Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
0.25mg
Kaempferol
0.03mg
Quercetin
1.58mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:193.54kcal
9.68%
Fat:5.13g
7.9%
Saturated Fat:0.94g
5.85%
Carbohydrates:11.63g
3.88%
Net Carbohydrates:10.82g
3.93%
Sugar:10.32g
11.47%
Cholesterol:72.57mg
24.19%
Sodium:570.1mg
24.79%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.54g
49.09%
Vitamin B3:12.08mg
60.4%
Selenium:36.42µg
52.03%
Vitamin B6:0.89mg
44.4%
Phosphorus:249.49mg
24.95%
Vitamin B5:1.7mg
17.02%
Potassium:518.75mg
14.82%
Vitamin C:10.75mg
13.03%
Magnesium:35.7mg
8.93%
Vitamin K:8.92µg
8.49%
Vitamin B2:0.13mg
7.64%
Vitamin B1:0.09mg
6.02%
Vitamin A:271.34IU
5.43%
Vitamin E:0.76mg
5.06%
Zinc:0.74mg
4.92%
Iron:0.77mg
4.26%
Vitamin B12:0.23µg
3.78%
Manganese:0.07mg
3.68%
Copper:0.07mg
3.38%
Fiber:0.81g
3.25%
Folate:9.51µg
2.38%
Calcium:19.43mg
1.94%