CHARGRILLED
CHICKEN WITH FRESH MANGO SALSA
3 pts per serving & I had mine with a big 0 pt salad and grilled mushrooms.
Serves 4
Cals per serving - 185
Fat per serving - 2g (inc 1g SF)
4 skinless boneless chicken breasts, about 125g (4 1/2oz) each
A little veg oil for brushing (I just sprayed with spray oil)
FOR THE SALSA:
2 large juicy mangoes
Juice of 1 lime
1 green chilli, deseeded & finely chopped
2 tbsp finely chopped fresh coriander
1/2 tbsp grated ginger
Salt & black pepper
First make the salsa to give it time to chill: peel the mangoes over a bowl to catch any juice. Cut the flesh away from the stone & dice it into 5mm (1/4 in) cubes. Place the pieces in the bowl with any mango juice & the lime juice. Stir the chilli into the diced mango along with the coriander & ginger. Add the salt & pepper to taste, then cover the bowl & leave the salsa to chill for at least 1 hour to allow all the flavours to develop.
When you are ready to start cooking, place the chix breasts one at a time between 2 sheets of cling film & flatten them lightly with a mallet or rolling pin. Put a ridged, iron grill pan or a heavy-based nonstick frying pan over a high heat. Brush a little oil onto both sides of the chix breasts, then chargrill or fry them for 4 mins on each side. The juices must run clear when the breasts are pierced with a knife. Serve hot with the chilled mango salsa. Garnish with sprigs of fresh coriander & fresh chives.
3 pts per serving & I had mine with a big 0 pt salad and grilled mushrooms.
Serves 4
Cals per serving - 185
Fat per serving - 2g (inc 1g SF)
4 skinless boneless chicken breasts, about 125g (4 1/2oz) each
A little veg oil for brushing (I just sprayed with spray oil)
FOR THE SALSA:
2 large juicy mangoes
Juice of 1 lime
1 green chilli, deseeded & finely chopped
2 tbsp finely chopped fresh coriander
1/2 tbsp grated ginger
Salt & black pepper
First make the salsa to give it time to chill: peel the mangoes over a bowl to catch any juice. Cut the flesh away from the stone & dice it into 5mm (1/4 in) cubes. Place the pieces in the bowl with any mango juice & the lime juice. Stir the chilli into the diced mango along with the coriander & ginger. Add the salt & pepper to taste, then cover the bowl & leave the salsa to chill for at least 1 hour to allow all the flavours to develop.
When you are ready to start cooking, place the chix breasts one at a time between 2 sheets of cling film & flatten them lightly with a mallet or rolling pin. Put a ridged, iron grill pan or a heavy-based nonstick frying pan over a high heat. Brush a little oil onto both sides of the chix breasts, then chargrill or fry them for 4 mins on each side. The juices must run clear when the breasts are pierced with a knife. Serve hot with the chilled mango salsa. Garnish with sprigs of fresh coriander & fresh chives.
