Chicken with black bean and pineapple salsa recipe
information
Calories per serving 205.
ingredients
450 g (1 lb) skinless, boneless chicken breasts
1 garlic clove, halved
low fat cooking spray
salt and freshly ground black pepper
1 garlic clove, halved
low fat cooking spray
salt and freshly ground black pepper
For the salsa
1 red onion, chopped very finely
2 tablespoons red wine vinegar
1 teaspoon caster sugar
2 teaspoons extra virgin olive oil
3 tablespoons chopped fresh flat leaf parsley
100 g (3 1/2 oz) canned pineapple in natural juice, drained and chopped finely
125 g (4 1/2 oz) canned black beans, drained and rinsed
2 tablespoons red wine vinegar
1 teaspoon caster sugar
2 teaspoons extra virgin olive oil
3 tablespoons chopped fresh flat leaf parsley
100 g (3 1/2 oz) canned pineapple in natural juice, drained and chopped finely
125 g (4 1/2 oz) canned black beans, drained and rinsed
method
1. Season the chicken breasts and rub the cut sides of the halved garlic over each breast.
2. Spray them with low fat cooking spray.
3. Place the chicken under a medium grill and cook for 5 - 6 minutes on each side, until it is cooked through.
4. Meanwhile, make the salsa. Place the red onion in a mixing bowl with the vinegar, sugar olive oil and parsley, and stir together well.
5. Add the chopped pineapple and black beans, and mix together thoroughly.
6. Cover the bowl and leave it to stand until you are ready to serve it with the grilled chicken.
2. Spray them with low fat cooking spray.
3. Place the chicken under a medium grill and cook for 5 - 6 minutes on each side, until it is cooked through.
4. Meanwhile, make the salsa. Place the red onion in a mixing bowl with the vinegar, sugar olive oil and parsley, and stir together well.
5. Add the chopped pineapple and black beans, and mix together thoroughly.
6. Cover the bowl and leave it to stand until you are ready to serve it with the grilled chicken.
serving amount
serves 4.
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