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LiveWell: Nutrition
10
Who says you need lots of salt to have favor? Make an
exciting summer salsa for delicious grilled chicken.
Ingredients:
1 tsp canola or corn oil
Salsa
2 slices fresh pineapple, each ½-inch thick, patted dry
1 cup strawberries (about 5 ounces), diced
¼ cup fnely chopped red onion
3 to 4 Tbsp chopped fresh mint leaves
1 to 2 tsp sugar
⅛ tsp crushed red pepper fakes
1 medium lemon
Chicken
4 boneless, skinless chicken breast halves
(about 4 ounces each), trimmed
2 tsp salt-free steak seasoning blend
¼ tsp salt
Directions
Preheat the grill on medium high. Brush a grill pan or grill rack
with the oil. Heat the pan or rack on the grill until hot, about
2 minutes. Grill the pineapple 2 minutes on each side. Transfer
to a cutting board and let cool slightly before chopping.
Meanwhile, in a medium bowl, stir together strawberries, red
onion, mint leaves, sugar and red pepper fakes. Grate 1
teaspoon lemon zest, reserving the lemon. Stir the zest and
chopped pineapple into the strawberry mixture. Set aside.
Sprinkle both sides of the chicken with the seasoning blend
and salt. Grill 5 minutes on each side or until no longer pink in
the center. Transfer to plates. Squeeze the reserved lemon
over chicken. Serve with salsa on the side.
Serves 4. Nutrition information for one serving:
Calories: 191
Total Fat: 3.0 g Sodium: 223 mg
Fiber: 2 g
Sugars: 10 g
Protein: 27 g
Carbohydrates: 14 g
Dietary Exchanges:
1 fruit, 3 very lean meat
This recipe is brought to you by the American Heart Association’s Face the
Fats campaign. Recipe ©2009 by the American Heart Association. Look for
other delicious recipes in American Heart Association cookbooks, available
from booksellers everywhere and at
www.deliciousdecisions.org
.
Grilled Chicken with Strawberry
and Pineapple Salsa
Sodium. This electrolyte has a role in nearly every
area of your body, from regulating blood pressure to
making sure nutrients are passed into your body’s
cells. Consume too much or too little, though, and
you could have a problem.
Now, new dietary guidelines make it easier to know
how much is right for you. Healthy Americans need
no more than 2,300 mg of sodium daily, while those
with kidney disease, hypertension or diabetes
should have less than 1,500 mg per day.
Read nutrition labels and try these creative tips for
replacing salt in your cooking and seasoning:
Basil, cilantro, mint and other fresh herbs in
pasta dishes, vegetables, salads and meats
Bay leaves and black or white pepper in
casseroles and soups
Oregano for tomato sauce, Greek salad,
vegetables, fsh and lamb
Lemons and limes for fsh, chicken and pork
Sage on pork and wild game or in tomato
sauces
Rosemary on pork or potatoes
Be creative with seasoning, and see how much fun
cooking and favorful eating can be!
Season without
the Salt
For more nutrition information log in at
hap.org
,
click on the
My Health and Wellness
tab, then
select
Member Programs
followed by
Weight Wise
.