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Grilled Chicken with Italian Salsa

  • Prep 30 min
  • Total 1 hr 30 min
  • Ingredients 9
  • Servings 6

Ingredients

1
can (15 oz) chick peas (garbanzo beans), drained
1
can (2 1/2 oz) sliced ripe olives, drained
1
medium bell pepper, chopped (1 cup)
1medium tomato, seeded, chopped (3/4 cup)
2
tablespoons chopped red onion
2
tablespoons chopped fresh parsley
1/2
cup fat-free Italian dressing
6
boneless skinless chicken breasts (1 1/2 lb)
2
tablespoons fat-free Italian dressing

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
Calories from Fat
60
% Daily Value
Total Fat
6g
10%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
500mg
21%
Potassium
490mg
14%
Total Carbohydrate
21g
7%
Dietary Fiber
5g
19%
Sugars
4g
Protein
31g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
35%
35%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

Chicken breast is a lean protein choice. Protein supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Marinated chicken goes Italian when served with this chunky homemade salsa.

To sauté, brush chicken with Italian dressing. Heat 10-inch nonstick skillet over medium-high heat. Cook chicken breasts in skillet 15 to 20 minutes, turning once and brushing with dressing occasionally, until juice of chicken is clear when center of thickest part is cut (170°F).

Directions

  • 1 To make salsa, in large bowl, mix beans, olives, bell pepper, tomato, onion, parsley and 1/2 cup dressing until well blended. Cover and refrigerate 1 hour.
  • 2 Heat coals or gas grill for direct heat. Brush chicken with 2 tablespoons dressing.
  • 3 Cover and grill chicken over medium heat 15 to 20 minutes, turning and brushing with dressing occasionally, until juice of chicken is clear when center of thickest part is cut (170°F). Serve chicken with salsa.

Marinated chicken goes Italian when served with this chunky homemade salsa.

Rate and Comment

Marinated chicken goes Italian when served with this chunky homemade salsa.