Thursday, September 11, 2014

Chicken Breasts with Plum and Walnut Relish

Flame broiled Chicken Breasts with Plum and Walnut Relish

  Sweet plums are mixed with citrus get-up-and-go, a little zest, and crunchy walnuts, to make a delightfully enhanced, low-calorie chicken fixing. Citrus pizzazz upgrades the kind of pretty much any dish for practically no calories.

TIME: 28 minutes + standing time

  • 2 med dark plums, hollowed and slashed (1½ c)
  • ½ c squeezed orange, separated
  • ¼ sm red onion, slashed (2 Tbsp)
  • 1 Tbsp nectar
  • 1½ tsp naturally ground orange get-up-and-go, separated
  • ½ c slashed walnuts (MUFA)
  • 2 tsp olive oil
  • ¼ tsp salt
  • ¼ tsp red-pepper drops
  • 4 boneless, skinless chicken breast parts (6 oz each)

1. Plan relish: Combine plums, ¼ container of the squeezed orange, onion, nectar, and ½ teaspoon of the orange get-up-and-go in medium vessel. Mix in walnuts (yields 2 mugs).

2. Blend oil, salt, red-pepper chips, and remaining ¼ glass squeezed orange and 1 teaspoon orange pizzazz in pie plate or shallow dish with fork. Add chicken and turn to cover. Let relish and chicken stand 10 to 20 minutes.

3. Hotness barbecue to medium-high or cover flame broil dish with cooking shower and hotness 3 minutes over medium hotness. Flame broil chicken, turning once, around 10 minutes or until seared and inward temp is 170°f and juices run clear. Present with relish.

Sustenance (for every serving) 362 cal, 37 g professional, 18 g carb, 2 g fiber, 16 g fat, 2.5 g sat fat, 2.5 g sat fat, 94 mg chol, 228 mg sodium.

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