Zesty Lime Marinated Chicken with Homemade Watermelon Salsa

Servings: 4

Preparation duration: -1 minutes

Cooking duration: -1 minutes

 

Ingredients:

1/2 cup cucumber, peeled and diced

1 small ear fresh sweet corn, cut from the cob

1 tablespoon extra virgin olive oil

2 tablespoons fresh cilantro, chopped

1/2 teaspoon garlic powder

Fresh ground pepper

2 tablespoons honey

2 tablespoons fresh lime juice

1/2 cup yellow or orange sweet pepper, diced

3 tablespoons red onion, diced

1/2 teaspoon crushed red pepper flakes, to taste

1 teaspoon Salt

4 chicken breasts (4- 5 ounces each), boneless, skinless

1 teaspoon Tabasco Sauce

2 cups watermelon, seeded and diced

Equipment:

grill pan

bowl

frying pan

microwave

Cooking instruction summary:

  1. Instructions
  2. To Make Salsa: In a medium bowl, combine watermelon, cucumber, sweet pepper, corn, cilantro and onion. In a small bowl, mix together cup lime juice, honey, red pepper flakes and salt. Refrigerate for at least 1 hour before serving, to blend flavors.
  3. To Make Chicken: In a shallow bowl add the chicken, 3 tablespoons lime juice and sprinkle with a little garlic powder, salt and pepper. Marinate in the refrigerator for 30 minutes. Coat a large nonstick pan or a grill pan with olive oil spray, add olive oil and heat. Add chicken, cover, and saut over medium heat until browned on both sides and cooked through, about 10-12 minutes total. Remove the chicken from the pan
  4. To Make Honey Lime Glaze: In a small bowl, mix together cup lime juice, 2 tablespoons honey and Tabasco. Add the honey lime glaze to the same pan. Cook for about 30 seconds until melted. Return cooked chicken to pan, flipping the chicken once to coat with the glaze.
  5. Remove from pan and plate each piece. Spoon watermelon salsa on top of each piece of chicken and serve with more salsa on the side.
  6. Serve with our recipe for Simple Garlic Toast, if desired. Recipe follows.
  7. Recipe for Simple Garlic Toast
  8. Start with 4 slices sourdough wheat bread. We bought ours at Trader Joes but most markets sell sourdough wheat bread or use regular sourdough slices. Cut each slice in half and toast all of them. Spread each half with 1 teaspoon reduced-fat butter or Smart Balance Light. Sprinkle each with a little garlic powder. Place all 8 halves on a plate and reheat in microwave for about 15 seconds.
  9. Our favorite garlic powder is Lawrys with parsley. Weve been buying it for years because it taste much better than most garlic powders.

 

Step by step:


1. To Make Salsa: In a medium bowl, combine watermelon, cucumber, sweet pepper, corn, cilantro and onion. In a small bowl, mix together cup lime juice, honey, red pepper flakes and salt. Refrigerate for at least 1 hour before serving, to blend flavors.To Make Chicken: In a shallow bowl add the chicken, 3 tablespoons lime juice and sprinkle with a little garlic powder, salt and pepper. Marinate in the refrigerator for 30 minutes. Coat a large nonstick pan or a grill pan with olive oil spray, add olive oil and heat.

2. Add chicken, cover, and saut over medium heat until browned on both sides and cooked through, about 10-12 minutes total.

3. Remove the chicken from the pan

4. To Make Honey Lime Glaze: In a small bowl, mix together cup lime juice, 2 tablespoons honey and Tabasco.

5. Add the honey lime glaze to the same pan. Cook for about 30 seconds until melted. Return cooked chicken to pan, flipping the chicken once to coat with the glaze.

6. Remove from pan and plate each piece. Spoon watermelon salsa on top of each piece of chicken and serve with more salsa on the side.

7. Serve with our recipe for Simple Garlic Toast, if desired. Recipe follows.Recipe for Simple Garlic Toast

8. Start with 4 slices sourdough wheat bread. We bought ours at Trader Joes but most markets sell sourdough wheat bread or use regular sourdough slices.

9. Cut each slice in half and toast all of them.

10. Spread each half with 1 teaspoon reduced-fat butter or Smart Balance Light.

11. Sprinkle each with a little garlic powder.

12. Place all 8 halves on a plate and reheat in microwave for about 15 seconds.Our favorite garlic powder is Lawrys with parsley. Weve been buying it for years because it taste much better than most garlic powders.


Nutrition Information:

Quickview
244 Calories
25g Protein
6g Total Fat
21g Carbs
13% Health Score
Limit These
Calories
244k
12%

Fat
6g
11%

  Saturated Fat
1g
8%

Carbohydrates
21g
7%

  Sugar
15g
18%

Cholesterol
72mg
24%

Sodium
749mg
33%

Get Enough Of These
Protein
25g
51%

Vitamin B3
12mg
63%

Selenium
37µg
53%

Vitamin B6
0.99mg
50%

Vitamin C
36mg
45%

Phosphorus
277mg
28%

Vitamin A
1189IU
24%

Vitamin B5
2mg
20%

Potassium
654mg
19%

Magnesium
50mg
13%

Vitamin B2
0.17mg
10%

Vitamin B1
0.15mg
10%

Vitamin E
1mg
8%

Manganese
0.15mg
8%

Folate
28µg
7%

Zinc
0.96mg
6%

Fiber
1g
6%

Iron
0.99mg
5%

Vitamin K
5µg
5%

Copper
0.1mg
5%

Vitamin B12
0.23µg
4%

Calcium
20mg
2%

covered percent of daily need
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