Heart
Healthy Recipes: Grilled Rub-Down Chicken
By FBWorld Team
Since
February is American Heart Month, here's another Heart
Healthy recipe to enjoy. It comes from Chef Ingrid Hoffmann
of the Cooking Channel. You can also check out her recipe
for Arroz con Pollo along with her general heart healthy
cooking tips here.
Grilled
Rub-Down Chicken with Black Bean & Corn Salsa
Serves:
4
Ingredients
For the Salsa:
1 1/2 cup Fresh or Frozen Corn Kernels (from about 1 ear
of corn)
1 tbls. Fresh Lemon Juice (from about 1 lemon)
2 tbls. Olive Oil
1 (15-oz.) can Black Beans, (drained and rinsed)
1 cup peeled and chopped Jicama (about 8 ounces)
2 Plum Tomatoes, (cored, seeded and chopped)
2 Scallion, (light green and white parts only, finely
chopped)
1/4 cup finely chopped fresh Parsley Leaves
Salt and Freshly Ground Pepper
Ingredients
For the Chicken:
1/4 cup Light or Dark Brown Sugar
1 tbls. Ground Allspice
2 tspn. Garlic Powder (or 3 garlic cloves, finely minced)
Salt
1/8 tspn. Cayenne Pepper, (or more to taste)
Boneless, Skinless Chicken Breasts (halves trimmed of
excess fat, rinsed and patted dry)
1 1/2 cups Canola or Vegetable Oil
Procedures:
1. To make the salsa, fill a medium saucepan
with water and bring to a boil. Add the corn kernels and
cook for 1 to 2 minutes or until tender. Strain and set
aside to cool.
2.
Whisk the lemon juice and olive oil together in a large
bowl. Add the corn, beans, jicama, tomatoes, scallions,
parsley, and some salt and pepper. Toss to combine, cover
with plastic wrap, and set aside or refrigerate until
you're ready to serve.
3.
To make the chicken, preheat your grill to high heat.
4.
Combine the brown sugar, allspice, garlic powder (or fresh
garlic), some salt, and cayenne pepper in a small bowl.
Place 1 chicken breast between two pieces of plastic wrap
and, using a flat meat mallet or rolling pin, pound until
it is 1/2-inch thick. Repeat with the other 3 breasts.
Pat the chicken dry with paper towels and rub them with
vegetable oil. Sprinkle both sides with the spice rub
and rub it into the meat.
5.
Grill the chicken until each side is marked with grill
marks and the chicken is cooked through, about 6 to 8
minutes total.
6.
Remove the chicken from the grill and let it rest on a
serving platter for 5 minutes. Serve with the salsa.
Other
Related Links:
|