dish
Marinated Grilled Chicken with Sizzle of Corn and Tomatoes

4
Serves
364
Calories
15
Nutrients
15
Vitamins

Ingredients

1 cup low-fat or non-fat plain yogurt
1 tablespoon curry powder
2 cloves garlic
2 tablespoons honey
1/4 cup minced red onion
2 tablespoons chopped, fresh mint
2 teaspoons olive oil
1/2 teaspoon finely chopped shallots
1/3 cup chopped, fresh tomatoes , or canned, drained
1 cup fresh corn kernels removed from the cob
1/2 teaspoon seeded, finely chopped jalapeño pepper
pinch of cumin
1/4 teaspoon sugar
4 teaspoons balsamic vinegar

Cooking Instructions

For the marinated grilled chicken:

1. Mix all the ingredients except the chicken in a large bowl.

2. Add the chicken to the mixture and coat evenly.

3. Cover the bowl and refrigerate for at least 4 hours or overnight.

4. Preheat the grill.

5. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with the salt and pepper.

6. Place the chicken on the hot grill and cook until the juices run clear, 6 to 8 minutes per side.

For the sizzle of corn and tomatoes:

1. Heat the oil in a skillet over medium heat. Cook the shallots for 2 to 3 minutes, until soft but not dark in color.

2. Add the tomatoes, corn and jalapeƱo pepper, and cook for 1 minute. Add the cumin and sugar and cook 1 more minute.

3. Add the vinegar and cook until the liquid reduces slightly.

4. Add salt and pepper to taste.

5. Spoon about 1/2 cup of the sizzle around the grilled chicken.

Serving Size: 1 chicken breast with about 1/2 cup of sizzle

Nutrition Information

Number of Servings: 4
Calories
364
Protein
48 g
Total Carbohydrate
25 g
Dietary Fiber
2 g
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar
16 g
Total Fat
8 g
Saturated Fat
2 g
Monounsaturated Fat
4 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
122 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
53 %
Percent Calories from Carbohydrate
27 %
Percent Calories from Fat
20 %
Vitamin A
287 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
20 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Biotin
0 mcg
Vitamin C
11 mg
Vitamin D
17 IU
Folate
32 mcg
Vitamin E
1 IU
Vitamin K
1 mcg
Pantothenic Acid
2 mg
Calcium
116 mg
Iron
2 mg
Phosphorus
373 mg
Potassium
564 mg
Sodium
296 mg
Zinc
2 mg