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Dinner in Minutes: Pineapple salsa enlivens chicken

Mon., Dec. 26, 2011

A pineapple salsa adds a crisp, fresh flavor to chicken breasts. Adding diced pineapple cubes to store-bought chunky tomato salsa adds a sweet punch to the prepared salsa.

The chicken is marinated for a few minutes, giving it an added boost of flavor. You can also omit this step and simply sauté the chicken and serve the salsa on top.

The poblano peppers, called ancho peppers when dried, give the rice dish its zing. They are medium-hot. Jalapeño peppers can be used instead. Use 2 tablespoons jalapeño peppers.

3/4 pound boneless, skinless chicken cutlets, thin sliced

2 medium garlic cloves, crushed

1/4 cup fresh orange juice

3/4 cup fresh pineapple, coarsely chopped

3/4 cup no-sugar-added tomato salsa

1 teaspoon canola oil

Salt and freshly ground black pepper

Rub chicken with garlic and place in a self-seal bag with the orange juice. Let marinate while preparing the remaining ingredients for the meal, about 10 minutes.

Mix pineapple and tomato salsa together and set aside. Heat olive oil over medium-high heat in a small, nonstick skillet. Remove chicken from marinade and pat dry with paper towels. Brown in skillet for 2 minutes, turn and brown second side. A meat thermometer should read 165 degrees. Salt and pepper both sides. Place on 2 dinner plates and serve salsa on top. Makes 2 servings.

Tip: Thin-sliced, boneless skinless chicken cutlets are sold in the supermarkets. You can also use boneless skinless chicken breasts sliced in half lengthwise.

Per serving: 279 calories (23 percent from fat), 7.1 grams fat (1.2 grams saturated, 2.8 grams monounsaturated), 108 milligrams cholesterol, 38.0 grams protein, 15.0 grams carbohydrates, 2.1 grams fiber, 600 milligrams sodium.

Poblano Rice

1 package microwave brown rice (1 1/2 cups cooked)

2 tablespoons seeded, chopped poblano pepper

2 teaspoons canola oil

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add the poblano pepper and oil. Add salt and pepper to taste. Toss well.

Per serving: 225 calories (28 percent from fat), 7.1 grams fat (0.7 grams saturated, 3.6 grams monounsaturated), zero milligrams cholesterol, 4.0 grams protein, 30.3 grams carbohydrates, 1.5 grams fiber, 12 milligrams sodium.

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