Seared Chicken With Fresh Pineapple Ginger And Mint Salsa Recipes

Steps:

• In a small bowl, stir together the salsa ingredients. Set aside.
• In another small bowl, stir together the Chili Powder, thyme, allspice, pepper, and salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
• Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn the chicken over and lightly spray with cooking spray. Cook for 2 to 4 minutes, or until no longer pink in the center. Serve the chicken with the salsa on the side.
• (Per serving)
• Calories: 154
• Total fat: 1.5g
• Saturated: 0.5g
• Trans: 0.0g
• Polyunsaturated: 0.5g
• Monounsaturated: 0.5g
• Cholesterol: 66mg
• Sodium: 222mg
• Carbohydrates: 7g
• Fiber: 1g
• Sugars: 4g
• Protein: 27g
• Calcium: 35mg
• Potassium: 366mg
• 1/2 fruit
• 3 very lean meat

Steps:

• Preparing the chicken: If you have a little time before cooking dinner, lightly salt and pepper the chicken breasts. It's great if you can do this the night before, but it's not necessary.
• Mix about a half teaspoon of salt in with the flour along with a little pepper. Dredge both sides of the chicken lightly in the flour. (I used a small fine mesh sieve to evenly and lightly coat the chicken.).
• Heat a large heavy skillet (with a lid) over medium high heat, with a little grape seed oil and about half a tablespoon of butter. Quickly sear both sides of the chicken breast until just faintly golden; you don't want the insides to cook much at all.
• Cover tightly and turn the heat down very low. Cook for 10 minutes without lifting the lid. Remove from the heat and let sit for another 10 minutes, still tightly covered.
• Transfer chicken to warming plate, tented with foil to keep it warm.
• *Note: to make your own ginger puree, finely grate 1 tablespoon fresh ginger and stir in about 1 tablespoon softened honey (or cane sugar). Please, NO dried ginger.
• Whisk the ginger puree into the wine.
• Heat the skillet with the pan juices and fat, scrapping up any fond (brown bits) from the bottom of the pan, and sautè the sage leaves just until wilted.
• Deglaze the pan with the wine and ginger mixture, letting it bubble until slightly reduced.
• Add the broth and cook until reduced by half.
• Meanwhile, cook the pasta in salted boiling water according to package instructions. Drain and toss with the ginger sauce. I saved a little bit of the ginger sauce to pour over the chicken. OR: Place the pasta on the platter, then the chicken and pour all the sauce evenly on top of the mixture.
• Serve the chicken on top of the pasta. Garnish with a few whole pineapple sage leaves.
• Serving suggestion: steamed vegetables and/or a tossed salad using seasonal produce. Basmati rice or jasmine rice is another option instead of pasta.