Spiced Chicken and Mango Salsa

Serves: 4

Nutrition Information Per Serving:

calories total fat sat fat protein fiber sodium (mg) carbs ww pts
276 9 1 28 4 348 22 5

recipe ingredients
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon thyme
1/4 teaspoon ground red pepper (cayenne)
4 boneless, skinless chicken breast halves
2 tablespoons olive oil or vegetable oil (optional)
Mango salsa:
2 ripe mangoes
1/2 small red onion (about a cup diced)
1 red bell pepper
1 bunch cilantro
1 jalapeño pepper, or to taste (optional)

recipe directions
Combine salt, pepper, thyme and red pepper in a little cup or bowl and sprinkle it over the chicken breast halves. (This can be done in the morning or the evening before, then covered and refrigerated.)

Grill chicken, or pan-fry in olive oil over medium heat until the breasts are cooked through, about 10 to 20 minutes.

For the salsa:

Mango pits are wide and flat. To remove the pit, set the mango stem side up with a narrow side toward you. Use a sharp knife to slice downward, about 1/2-inch to the right of the stem dimple. Repeat on the other side. Fruit will cling to the pit, and you can peel and eat that fruit if you like, but don’t worry about it for the salsa.

With the skin down, score the flesh of each half in 1/2-inch squares, cutting to (but not through) the skin. Press the skin up, pushing the scored mango out so the little squares have space between them. Then use a knife to cut the squares from the skin and into a bowl.

Dice onion. Core and dice bell pepper. Chop cilantro and mince jalapeño pepper, if you want a spicy salsa. Mix all ingredients.

Serve chicken with mango salsa and couscous or potato salad.

Nutrition info includes the optional oil. If you omit the oil, each serving will contain 216 calories, 2 grams fat, and 4 WW points.


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