Courtesy of CanolaInfo
4Servings•5 Min.Prep Time•10 Min.Cook Time•15 Min.Marinate Time•
原料：
1 Tbsp. canola oil (15 mL)
1 tsp. curry powder (5 mL)
1 tsp. granulated sugar (5 mL)
1/2 tsp. coarsely ground black pepper (2 mL)
1/4 tsp. salt (1 mL)
4 boneless chicken breasts (4 oz. each), rinsed, patted dry, and flattened to 1/2-in. thickness
Canola oil cooking spray
1 lemon, cut into quarters
-
Salsa:
1 c. finely chopped mango (250 mL)
2-3 Tbsp. chopped fresh mint leaves (30-45 mL)
1 tsp. grated fresh ginger (5 mL)
2 Tbsp.finely chopped red onion (30 mL)
1/2 tsp. lemon zest (2 mL)
1 Tbsp fresh lemon juice (15 mL)
1 tsp. canola oil (5 mL)
说明：
- Combine 1 Tbsp (15 mL) canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 min.
- Meanwhile, stir together salsa ingredients in a small bowl.
- Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 min. on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Serving size: 1 chicken breast and 1/4 c. (60 ml) salsa
Recipe courtesy of "The Heart-Smart Diabetes Kitchen"
For more information, please visit: canolainfo.org/heartsmart
营养：
| 成分 | 数值 |
|---|
| Calories | 205 |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Cholesterol | 65mg |
| Total Carbs | 11g |
| Fiber | 1g |
| Protein | 25g |
| Sodium | 175mg |