Recipe Of The Week: Grilled Dijon Chicken

Grilled Dijon Chicken
2 skinless chicken breasts (thawed)
1 clove garlic, finely chopped
1/4 cup Dijon mustard
2 Tbsp. chopped fresh herbs (parsley, thyme, etc.)
1 tsp. salt
1/2 tsp. pepper
1 Tbsp. olive oil
Preheat grill (or broiler). Blend all ingredients together and spread liberally over chicken breasts. Place chicken on grill (or broiler pan) and grill (broil) for five to ten minutes on each side (or until the center is no longer pink). *****Serves 2.


Preparation Time: 15 minutes


Cooking Time: 20 minutes
Nutritional Information: (per serving)




Calories: 314Protein: 38 gFiber: 4 gCarbs: 6 gFat Total: 15 gSaturated Fat: 2 g

Marinated Salmon with Mango-Kiwi Relish

Ingredients

Salmon:

·         1 tablespoon honey

·         2 teaspoons low-sodium soy sauce

·         1 teaspoon olive oil

·         1/4 teaspoon black pepper

·         4 (6-ounce) salmon fillets (about 1 inch thick)

·         Cooking spray

Relish:

·         1/2 cup diced peeled mango

·         1/2 cup cubed peeled kiwifruit

·         1/4 cup chopped fresh cilantro

·         1/4 cup fresh orange juice

Preparation

·         To prepare salmon, combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate 10 minutes, turning occasionally.

·         While fish marinates, heat grill pan or large nonstick skillet over medium-high heat. Remove fish from bag, discarding marinade. Coat pan with cooking spray. Add fish, and cook 5 minutes on each side or until the fish flakes easily when tested with a fork.

·         While fish cooks, prepare the relish. Combine mango and the remaining ingredients. Serve over fish.

Barbara Seelig Brown, Cooking Light
MARCH 2004

Nutritional Information

·         Amount per serving

·         Calories: 321

·         Calories from fat: 39%

·         Fat: 13.8g

·         Saturated fat: 3.2g

·         Monounsaturated fat: 6.1g

·         Polyunsaturated fat: 3.3g

·         Protein: 36.8g

·         Carbohydrate: 10.9g

·         Fiber: 1.3g

·         Cholesterol: 87mg

·         Iron: 0.8mg

·         Sodium: 128mg

·         Calcium: 33mg