Healthy Recipes - Grilled Chicken & Polenta with Nectarine-Blackberry Salsa

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Grilled Chicken & Polenta with Nectarine-Blackberry Salsa

EW (Test Kitchen)

Grilled nectarines and fresh blackberries turn into a summery salsa to top cumin-rubbed chicken and polenta in a dish that’s special enough for weeknight entertaining. Make it a meal: Serve with a spinach salad and a crisp glass of rosé.

Servings: 4 servings
Total Time: 40 minutes
Ease of Preparation: Easy
Health: Low Calorie, High Fiber, Low Sat Fat, Heart Healthy, Healthy Weight

Ingredients:

Grilled Chicken & Polenta with Nectarine-Blackberry Salsa
1 tablespoon plus 1 teaspoon canola oil , divided
1 tablespoon ground cumin
1 teaspoon kosher salt , divided
3/4 teaspoon freshly ground pepper
1 16- to 18-ounce tube prepared plain polenta
1 pound boneless, skinless chicken breast , trimmed
2 nectarines , halved and pitted
1 pint blackberries , coarsely chopped
2 tablespoons chopped fresh cilantro
1 tablespoon lime juice
Hot sauce to taste

Steps:

1: Preheat grill to medium-high.

2: Combine 1 tablespoon oil, cumin, 3/4 teaspoon salt and pepper in a small bowl. Rub 1 teaspoon of the mixture all over polenta. Rub the rest into both sides of chicken. Cut the polenta crosswise into 8 slices. Rub the cut sides of nectarine halves with the remaining 1 teaspoon oil.

3: Oil the grill rack (see Tip). Place the chicken, polenta slices and nectarines on the grill. Grill the polenta until hot and slightly charred, 3 to 4 minutes per side. Transfer to a clean plate; tent with foil to keep warm. Grill the nectarines, turning occasionally, until tender, 6 to 8 minutes total. Grill the chicken, until cooked through and no longer pink in the middle, 6 to 8 minutes per side. Transfer the chicken and nectarines to a cutting board. Coarsely chop the nectarines. Let the chicken rest for 5 minutes, then thinly slice.

4: While the chicken rests, combine the chopped nectarines, blackberries, cilantro, lime juice, hot sauce and the remaining 1/4 teaspoon salt in a medium bowl. Layer the polenta, chicken and fruit salsa on 4 plates and serve.

Nutrition: (Per serving)

Calories - 317
Carbohydrates - 34
Fat - 8
Saturated Fat - 1
Monounsaturated Fat - 4
Protein - 27
Cholesterol - 63
Dietary Fiber - 6
Potassium - 458
Sodium - 694
Nutrition Bonus - Vitamin C (35 daily value), Fiber (24 dv).

Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Don’t use cooking spray on a hot grill.)

Related Links:

• Grilled Potato Packets
• Healthy Grilling Recipes, Menus and Tips

EatingWell

This news arrived on: 06/10/2008

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