4. Remove the pot from the heat, and let the jambalaya rest for 5 minutes. Then fluff the rice with a fork, and serve. Remove the pot from the heat, and let the jambalaya rest for 5 minutes. Then fluff the rice with a fork, and serve.
BACON-WRAPPED SHRIMP AND GRITS.
Grits, b.u.t.ter, and cheese have a highly symbiotic relationship. Similar to polenta, grits are simply ground dried corn that is rehydrated and reheated with milk, water, or broth and flavored with cheese, b.u.t.ter, salt, and pepper-and sometimes some other very good things. While I"ve been known to serve grits with black truffles, the traditional additions can pile up the fat and calories fast. Using low-fat cheese and extra-lean turkey bacon and omitting the b.u.t.ter reduced the fat grams from 46.7 to 7.4 and cut the calories by half. Serves 4 Serves 4
12 jumbo shrimp (about 12 ounces), peeled and deveined 6 slices extra-lean turkey bacon, cut in half Nonstick cooking spray 1 cup skim milk cup frozen peas 1 scallion (white and green parts), sliced thin on the diagonal cup quick-cooking grits 3 slices 2% reduced-fat cheddar singles, such as Kraft Salt and freshly ground black pepper 1. Wrap each shrimp with a piece of the turkey bacon, securing the bacon with a toothpick. Wrap each shrimp with a piece of the turkey bacon, securing the bacon with a toothpick.
2. Heat a large cast-iron skillet over medium heat. When the skillet is hot, spray it generously with cooking spray. Add the prepared shrimp and cook until the bacon is crisp and the shrimp are cooked through, about 3 minutes per side. Heat a large cast-iron skillet over medium heat. When the skillet is hot, spray it generously with cooking spray. Add the prepared shrimp and cook until the bacon is crisp and the shrimp are cooked through, about 3 minutes per side.
3. Meanwhile, bring the milk, peas, and scallions to a boil in a medium saucepan over high heat. Whisk in the grits and reduce the heat to low. Cook, whisking constantly, until the grits are tender, about 5 minutes. Then whisk in the cheese, and season with salt and pepper to taste. Meanwhile, bring the milk, peas, and scallions to a boil in a medium saucepan over high heat. Whisk in the grits and reduce the heat to low. Cook, whisking constantly, until the grits are tender, about 5 minutes. Then whisk in the cheese, and season with salt and pepper to taste.
4. Divide the grits evenly among 4 dinner plates. Remove the toothpicks from the shrimp, place 3 shrimp on top of each plate of warm grits, and serve. Divide the grits evenly among 4 dinner plates. Remove the toothpicks from the shrimp, place 3 shrimp on top of each plate of warm grits, and serve.
SHRIMP PAD THAI.
If you"ve never had real pad Thai, it will change your life when you do. It"s a perfect example of Asian kitchen alchemy. The texture of the rice noodles against the sweet, salty, sour, and bitter taste of the almost seventeen ingredients (in the original) is the thesis for every Asian fusion dish to come out of an American chef"s kitchen since the 1980s. "Complex," "layered," and "dynamic" are words that come to mind-and every bite is different. All that comes with a price, though! The original can tip the scales at 2,000 calories per serving. This made-over version comes in at a fraction of the calories and a fraction of the work, and it tastes great. Fish sauce is derived from fermented fish and can be found in many Southeast Asian dishes. It is available in the ethnic or Asian aisle of most major supermarkets. Serves 4 Serves 4
4 ounces brown rice noodles 12 ounces medium shrimp, peeled and deveined 3 cups bean sprouts 8 ounces sugar snap peas, strings removed cup Rockin" Asian Stir-Fry Sauce Asian Stir-Fry Sauce or store-bought sugar-free teriyaki sauce, such as Seal Sama or store-bought sugar-free teriyaki sauce, such as Seal Sama 2 tablespoons reduced-fat peanut b.u.t.ter 2 tablespoons fresh lime juice 2 tablespoons fish sauce 4 scallions (white and green parts), sliced thin on the diagonal cup chopped fresh cilantro 1. Bring a large pot of water to a boil, and cook the noodles according to the package directions. During the last 2 minutes of cooking, add the shrimp, 2 cups of the bean sprouts, and the sugar snap peas. Stir to distribute the ingredients evenly, and continue to cook until the vegetables are tender and the shrimp are cooked through, about 2 minutes. Drain in a colander and set aside. Bring a large pot of water to a boil, and cook the noodles according to the package directions. During the last 2 minutes of cooking, add the shrimp, 2 cups of the bean sprouts, and the sugar snap peas. Stir to distribute the ingredients evenly, and continue to cook until the vegetables are tender and the shrimp are cooked through, about 2 minutes. Drain in a colander and set aside.
2. While the shrimp are cooking, heat the teriyaki sauce in a medium saucepan over high heat. When sauce comes to a boil, whisk in the peanut b.u.t.ter, lime juice, fish sauce, and scallions until the mixture is smooth. Pour the sauce into a large bowl. While the shrimp are cooking, heat the teriyaki sauce in a medium saucepan over high heat. When sauce comes to a boil, whisk in the peanut b.u.t.ter, lime juice, fish sauce, and scallions until the mixture is smooth. Pour the sauce into a large bowl.
3. Add the cooked noodle mixture and the cilantro to the sauce, and toss until everything is completely coated. Top with the remaining 1 cup bean sprouts, and serve. Add the cooked noodle mixture and the cilantro to the sauce, and toss until everything is completely coated. Top with the remaining 1 cup bean sprouts, and serve.
SHRIMP AND CHORIZO PAELLA.
This brown-rice version of the national dish of Spain may raise some eyebrows in Barcelona, but at less than half the calories of the original, this combination of fragrant saffron, garlic, chorizo, and shrimp is a beautiful thing. Serves 4 Serves 4
2 ounces Spanish chorizo, such as Goya, halved lengthwise and sliced into about -inch-thick half-moons 6 garlic cloves, chopped 1 teaspoon saffron threads 1 cup long-grain brown rice 1 cups low-fat, low-sodium chicken broth One 14.5-ounce can diced tomatoes in juice 8 ounces medium shrimp, peeled and deveined Salt and freshly ground black pepper cup frozen peas 1. Heat a Dutch oven over medium heat. When the pot is hot, add the chorizo and cook until the fat begins to render, about 2 minutes. Add the garlic and saute, stirring often, until it is fragrant, about 1 minute. Then add the saffron, rice, and broth. Cover the pot and bring to a boil. Reduce the heat and cook at a very gentle simmer for about 30 minutes. Heat a Dutch oven over medium heat. When the pot is hot, add the chorizo and cook until the fat begins to render, about 2 minutes. Add the garlic and saute, stirring often, until it is fragrant, about 1 minute. Then add the saffron, rice, and broth. Cover the pot and bring to a boil. Reduce the heat and cook at a very gentle simmer for about 30 minutes.
2. Stir in the diced tomatoes with their juices. Cover the pot, and continue to cook for another 25 minutes. Stir in the diced tomatoes with their juices. Cover the pot, and continue to cook for another 25 minutes.
3. Season the shrimp with salt and pepper to taste, and stir the shrimp and frozen peas into the mixture. Cover, and continue to cook until the shrimp are cooked through and the rice is tender, about 10 minutes. Season the shrimp with salt and pepper to taste, and stir the shrimp and frozen peas into the mixture. Cover, and continue to cook until the shrimp are cooked through and the rice is tender, about 10 minutes.
4. Allow paella to rest for about 5 minutes, covered. Then fluff the rice with a fork, and serve. Allow paella to rest for about 5 minutes, covered. Then fluff the rice with a fork, and serve.
SHRIMP SCAMPI WITH BROCCOLI.
When I was young, I worked at a resort in the Poconos on the weekends. The way they made Shrimp Scampi was to simply let peeled shrimp sit in very large vat of warm garlic b.u.t.ter until an order came up. After many years of high-end cooking, I realized that wasn"t such a bad method after all-unless you were interested in living past the age of fifty. In this version, quick-broiled shrimp and broccoli, in a b.u.t.ter-free lemony, garlicky sauce spiked with fresh oregano, is every bit as good. Serves 4 Serves 4
6 cups large broccoli spears 2 tablespoons extra-virgin olive oil Salt and freshly ground black pepper 1 pound large shrimp, peeled and deveined 8 garlic cloves, minced 1 tablespoon cornstarch cup (6 tablespoons) fresh lemon juice 1 cups low-fat, low-sodium chicken broth 1 tablespoon chopped fresh oregano 1. Preheat the oven to 450F. Line a baking sheet with foil. Preheat the oven to 450F. Line a baking sheet with foil.
2. Lay the broccoli in a single layer on the prepared baking sheet. Drizzle tablespoon of the olive oil over the broccoli, and season it generously with salt and pepper. Roast the broccoli until it starts to become tender, about 6 minutes. Lay the broccoli in a single layer on the prepared baking sheet. Drizzle tablespoon of the olive oil over the broccoli, and season it generously with salt and pepper. Roast the broccoli until it starts to become tender, about 6 minutes.
3. Meanwhile, season the shrimp with salt and pepper to taste. Meanwhile, season the shrimp with salt and pepper to taste.
4. Remove the baking sheet from the oven. Turn the broiler on high. Scatter the shrimp on top of the broccoli. Broil until the shrimp are just cooked through and the broccoli is tender and beginning to brown, 5 to 6 minutes. Remove the baking sheet from the oven. Turn the broiler on high. Scatter the shrimp on top of the broccoli. Broil until the shrimp are just cooked through and the broccoli is tender and beginning to brown, 5 to 6 minutes.
5. While the shrimp are cooking, heat the remaining 1 tablespoons olive oil in a medium nonstick saute pan over medium heat. Saute the garlic in the hot oil until fragrant, about 2 minutes. While the shrimp are cooking, heat the remaining 1 tablespoons olive oil in a medium nonstick saute pan over medium heat. Saute the garlic in the hot oil until fragrant, about 2 minutes.
6. Meanwhile, place the cornstarch in a medium bowl, and whisk in the lemon juice and chicken broth. Meanwhile, place the cornstarch in a medium bowl, and whisk in the lemon juice and chicken broth.
7. Whisk the cornstarch mixture into the garlic and bring to a simmer. Add the oregano and continue to cook the sauce, whisking constantly, until it has thickened, about 1 minute. Season with salt and pepper to taste. Whisk the cornstarch mixture into the garlic and bring to a simmer. Add the oregano and continue to cook the sauce, whisking constantly, until it has thickened, about 1 minute. Season with salt and pepper to taste.
8. Arrange the shrimp and broccoli on a serving platter. Spoon the sauce generously over them, and serve. Arrange the shrimp and broccoli on a serving platter. Spoon the sauce generously over them, and serve.
JUMBO UN-FRIED SHRIMP.
"Jumbo" and "shrimp" aside, there"s another oxymoron at work in this recipe. How about a basket of hot, crispy fried shrimp and tartar sauce-and no eater"s remorse? The key to the crispy coating is a short blast in a hot oven, not a dunking in a tub of hot oil. A word to the wise: Lobster is really delicious with this preparation, too. Serves 4 Serves 4
cup whole-wheat flour 2 cups whole-wheat panko breadcrumbs, such as Ian"s All-Natural 3 large egg whites 12 ounces jumbo shrimp, peeled and deveined Salt and freshly ground black pepper Nonstick cooking spray cup Tartar Sauce Tartar Sauce or store-bought low-fat tartar sauce or store-bought low-fat tartar sauce 1. Preheat the oven to 450F. Place a wire rack on a foil-lined baking sheet. Preheat the oven to 450F. Place a wire rack on a foil-lined baking sheet.
2. Put the flour in a shallow dish. Put the panko in another shallow dish. In a large bowl, whip the egg whites with a whisk until they are very foamy but not quite holding peaks. Working in batches, dredge the shrimp in the flour, shaking off any excess. Add the shrimp to the egg whites and toss gently to completely coat them. Working with a few at a time, add the shrimp to the panko and coat completely. Put the flour in a shallow dish. Put the panko in another shallow dish. In a large bowl, whip the egg whites with a whisk until they are very foamy but not quite holding peaks. Working in batches, dredge the shrimp in the flour, shaking off any excess. Add the shrimp to the egg whites and toss gently to completely coat them. Working with a few at a time, add the shrimp to the panko and coat completely.
3. Lay the shrimp on the wire rack. Season them generously with salt and pepper, and spray them lightly with cooking spray. Lay the shrimp on the wire rack. Season them generously with salt and pepper, and spray them lightly with cooking spray.
4. Bake until the breading is golden and crispy and the shrimp are cooked through, about 8 minutes. Serve with the tartar sauce. Bake until the breading is golden and crispy and the shrimp are cooked through, about 8 minutes. Serve with the tartar sauce.
SHRIMP AND ASPARAGUS STIR-FRY.
There are plenty of Asian stir-fry dishes that contain shrimp. Shrimp with Garlic Sauce and Creaky Shrimp were always my favorites. Don"t ask what "creaky" means-I still don"t know. I do know that Six Happiness Chinese Restaurant in my neighborhood in New York City was happy to deliver it within fifteen minutes, guaranteed every time. They also delivered a cardboard container-full of sugar and fat at about 800 calories a pop. This is a wholesome 600-fewer-calorie version of that "creaky" stuff: luscious shrimp, asparagus, a simple sauce, and basil. Serves 4 Serves 4
1 tablespoon toasted sesame oil 1 medium Vidalia onion, sliced thin 1 large bunch asparagus, trimmed and cut on the diagonal into 1-inch pieces 1 pound large shrimp, peeled and deveined Salt and freshly ground black pepper cup Rockin" Asian Stir-Fry Sauce Asian Stir-Fry Sauce or store-bought sugar-free teriyaki sauce, such as Seal Sama or store-bought sugar-free teriyaki sauce, such as Seal Sama cup chopped fresh basil 1. Heat a large nonstick saute pan over high heat. When the pan is hot, add the sesame oil. Add the onion and asparagus, and stir-fry until the vegetables are almost tender, about 6 minutes. Heat a large nonstick saute pan over high heat. When the pan is hot, add the sesame oil. Add the onion and asparagus, and stir-fry until the vegetables are almost tender, about 6 minutes.
2. Season the shrimp with salt and pepper to taste, and add them to the pan. Cook for about 3 minutes, stirring often. Add the stir-fry sauce. When the shrimp are cooked through and the sauce is hot (after about 2 minutes), stir in the basil. Season with salt and pepper to taste, if desired, and serve. Season the shrimp with salt and pepper to taste, and add them to the pan. Cook for about 3 minutes, stirring often. Add the stir-fry sauce. When the shrimp are cooked through and the sauce is hot (after about 2 minutes), stir in the basil. Season with salt and pepper to taste, if desired, and serve.
Chicken Cordon Bleu Chicken and Dumplings Chicken Alfredo Grilled Chicken with Warm Mango Salsa Chicken and Mushroom "Risotto"
Flash-Fried Finger-Lickin" Chicken Creamy Chicken Pot Pie Chicken Piccata Jamaican Jerk Chicken with Cauliflower and Asparagus (Almost) General Tso"s Chicken Chicken Cacciatore Real Chicken Marsala Grilled Chicken Parmigiano Roasted Chicken Burritos with Corn and Black Beans Super-Light Mexican Chili con Carne with beans Cheesy Turkey Enchiladas with Tomatillo Salsa and Cilantro Grilled Turkey Kebabs a la King Turkey Tacos with Tomatillo Salsa Turkey Bolognese with Noodles Grilled Turkey Salisbury Steaks with Tomatoes and Provolone Sauce
CHICKEN CORDON BLEU.
Ever since I was a kid working in catering halls to pay for college, I"ve been fascinated by how delicious this simple dish is. Though the original has ample amounts of oozing b.u.t.ter, this version doesn"t have any any b.u.t.ter in it at all, and it still tastes great. Pay close attention to the cooking time so the chicken doesn"t dry out, and prepare the sauce 2 hours ahead of cooking time. b.u.t.ter in it at all, and it still tastes great. Pay close attention to the cooking time so the chicken doesn"t dry out, and prepare the sauce 2 hours ahead of cooking time. Serves 4 Serves 4
cup evaporated skim milk 2 teaspoons cornstarch cup shredded Swiss cheese 3 tablespoons chopped fresh chives Salt and freshly ground black pepper Nonstick cooking spray 4 chicken cutlets (4 ounces each), pounded very thin 3 ounces thinly sliced lean ham (from the deli counter) cup whole-wheat flour 1 cups whole-wheat panko breadcrumbs, such as Ian"s All-Natural 4 large egg whites 1. In a small saucepan, whisk the evaporated milk into the cornstarch. Bring the milk mixture to a boil over high heat, whisking constantly. Reduce the heat to low and continue to cook until the mixture has thickened, about 1 minute. Then whisk the cheese into the sauce until it is melted and smooth. Whisk in the chives, and season the sauce with salt and pepper to taste. In a small saucepan, whisk the evaporated milk into the cornstarch. Bring the milk mixture to a boil over high heat, whisking constantly. Reduce the heat to low and continue to cook until the mixture has thickened, about 1 minute. Then whisk the cheese into the sauce until it is melted and smooth. Whisk in the chives, and season the sauce with salt and pepper to taste.
2. Spray an ice cube tray with cooking spray, and divide the cheese sauce equally among 8 of the cube holes. Freeze the cheese sauce until it is hard, about 2 hours. Spray an ice cube tray with cooking spray, and divide the cheese sauce equally among 8 of the cube holes. Freeze the cheese sauce until it is hard, about 2 hours.
3. Preheat the oven to 450F. Place a wire rack on a foil-lined baking sheet, and set it aside. Preheat the oven to 450F. Place a wire rack on a foil-lined baking sheet, and set it aside.
4. Lay the chicken cutlets on a work surface, and season them with salt and pepper to taste. Arrange the ham slices over the chicken. Place 2 frozen cheese cubes in the center of each piece of chicken. Roll up the chicken to encase the filling, and secure each package with 2 toothpicks. Lay the chicken cutlets on a work surface, and season them with salt and pepper to taste. Arrange the ham slices over the chicken. Place 2 frozen cheese cubes in the center of each piece of chicken. Roll up the chicken to encase the filling, and secure each package with 2 toothpicks.
5. Put the flour in a shallow dish. Place the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not holding peaks. Working in batches, dredge the chicken bundles in the flour, shaking off any excess. Dip them in the egg whites to coat completely. Then dredge them in the breadcrumbs to coat completely. Put the flour in a shallow dish. Place the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not holding peaks. Working in batches, dredge the chicken bundles in the flour, shaking off any excess. Dip them in the egg whites to coat completely. Then dredge them in the breadcrumbs to coat completely.
6. Place the chicken bundles on the wire rack. Spray the chicken lightly with cooking spray, and season with salt and pepper to taste. Bake until the breading is golden brown and crispy outside and the cheese sauce is fully melted, 25 to 30 minutes. Serve hot. Place the chicken bundles on the wire rack. Spray the chicken lightly with cooking spray, and season with salt and pepper to taste. Bake until the breading is golden brown and crispy outside and the cheese sauce is fully melted, 25 to 30 minutes. Serve hot.
CHICKEN AND DUMPLINGS.
This is a southern comfort food dish that some say came straight out of the Great Depression as a way to stretch a little bit of chicken to feed a big family. Flour and fat are combined to form a dumpling (such a sweet name for such an insidious food, don"t you think?) that is then is cooked in broth. In real life, those sweet little dumplings are calorie bombs that call for a healthier version-like this one. Serves 4 Serves 4
1 tablespoon plus 1 teaspoon cornstarch 1 cups low-fat, low-sodium chicken broth 1 cup whole milk 3 large celery stalks, sliced thin on the diagonal 1 medium yellow onion, sliced thin Salt and freshly ground black pepper 2 cups shredded skinless breast meat from a rotisserie or roast chicken cup Bisquick Heart Smart baking mix cup b.u.t.termilk cup chopped fresh flat-leaf parsley 1. Place the cornstarch in a medium bowl, and whisk in the chicken broth and milk. Pour the mixture into a large saucepan or Dutch oven and bring it to a boil, whisking constantly. Add the celery and onion. Season with salt and pepper to taste, and return to a boil. Then reduce the heat to low, cover, and simmer, stirring occasionally, until the vegetables are just tender, about 10 minutes. Place the cornstarch in a medium bowl, and whisk in the chicken broth and milk. Pour the mixture into a large saucepan or Dutch oven and bring it to a boil, whisking constantly. Add the celery and onion. Season with salt and pepper to taste, and return to a boil. Then reduce the heat to low, cover, and simmer, stirring occasionally, until the vegetables are just tender, about 10 minutes.
2. Stir the chicken into the vegetable mixture, and raise the heat to medium-low. Cover the pot and bring to a steady simmer. Stir the chicken into the vegetable mixture, and raise the heat to medium-low. Cover the pot and bring to a steady simmer.
3. Meanwhile, in a medium bowl, stir the baking mix and b.u.t.termilk together until the mixture just forms a soft dough. Meanwhile, in a medium bowl, stir the baking mix and b.u.t.termilk together until the mixture just forms a soft dough.
4. Drop 12 spoonfuls of the dumpling mixture into the pot, s.p.a.cing the dumplings out as much as possible. Cover, and simmer until the dumplings are just cooked through, about 7 minutes. Drop 12 spoonfuls of the dumpling mixture into the pot, s.p.a.cing the dumplings out as much as possible. Cover, and simmer until the dumplings are just cooked through, about 7 minutes.
5. Sprinkle the parsley over the dumplings. Season with salt and pepper to taste, if desired. Ladle into soup bowls and serve. Sprinkle the parsley over the dumplings. Season with salt and pepper to taste, if desired. Ladle into soup bowls and serve.
CHICKEN ALFREDO.
In Italy, pasta and meats are generally served as separate courses, but in this country, we like to combine them into a single main course. This creamy pasta pairs well with the sauteed chicken. Serves 4 Serves 4
4 ounces whole-wheat linguine cup whole-wheat flour cup egg subst.i.tute 4 chicken cutlets, pounded thin Nonstick cooking spray 1 cup Creamy Parmigiano-Reggiano Sauce Creamy Parmigiano-Reggiano Sauce cup frozen peas cup chopped fresh flat-leaf parsley 2 tablespoons grated Parmigiano-Reggiano cheese 1. Bring a large pot of salted water to a boil. Add the linguine and cook according to the package directions, about 10 minutes. Bring a large pot of salted water to a boil. Add the linguine and cook according to the package directions, about 10 minutes.
2. Meanwhile, heat 2 large nonstick saute pans over medium heat. Meanwhile, heat 2 large nonstick saute pans over medium heat.
3. Place the flour in a shallow dish and the egg subst.i.tute in another shallow dish. Dredge the chicken in the flour, and then coat it with the egg subst.i.tute. Place the flour in a shallow dish and the egg subst.i.tute in another shallow dish. Dredge the chicken in the flour, and then coat it with the egg subst.i.tute.
4. When the pans are hot, spray them with cooking spray and add 2 chicken cutlets to each pan. Saute until the chicken is golden brown and just cooked through, about 2 minutes per side. Transfer the cutlets to a platter, cover lightly with foil to keep them warm. When the pans are hot, spray them with cooking spray and add 2 chicken cutlets to each pan. Saute until the chicken is golden brown and just cooked through, about 2 minutes per side. Transfer the cutlets to a platter, cover lightly with foil to keep them warm.
5. Wipe out one of the pans with a clean paper towel and return it to medium heat. Combine the Creamy Parmigiano-Reggiano Sauce and the peas in the pan, and bring the sauce to a simmer. When the peas are hot (after about 1 minute), add the parsley; season with salt and pepper to taste, if desired. Wipe out one of the pans with a clean paper towel and return it to medium heat. Combine the Creamy Parmigiano-Reggiano Sauce and the peas in the pan, and bring the sauce to a simmer. When the peas are hot (after about 1 minute), add the parsley; season with salt and pepper to taste, if desired.
6. Drain the pasta well and arrange it on a serving platter. Spoon half of the sauce over the pasta and sprinkle with the cheese. Lay the chicken cutlets on top of the pasta. Spoon the remaining sauce over the top, and serve immediately. Drain the pasta well and arrange it on a serving platter. Spoon half of the sauce over the pasta and sprinkle with the cheese. Lay the chicken cutlets on top of the pasta. Spoon the remaining sauce over the top, and serve immediately.
GRILLED CHICKEN WITH WARM MANGO SALSA.
This is a light and simple chicken dish that"s perfect for a summer barbecue. Although we eat more chicken than any other animal protein in the United States, the problem with most of it is that it is insipid and tired. A fruit-based salsa like this one offers some sweetness and acidity that really sparks up this ubiquitous bird. This recipe is simply too good not to include. Serves 4 Serves 4
4 boneless, skinless chicken b.r.e.a.s.t.s, trimmed of all fat Nonstick cooking spray Salt and freshly ground black pepper 1 medium red onion, cut into small dice 1 small jalapeno, stemmed, seeded, and chopped fine 1 medium tomato, cut into small dice 1 large mango, seeded and skin removed (see Healthy Tips, below) cut into small dice Grated zest and juice of 2 limes cup chopped fresh cilantro 1 small avocado, seeded, peeled, and sliced 1. Preheat a grill or grill pan over high heat. Preheat a grill or grill pan over high heat.
2. Spray the chicken b.r.e.a.s.t.s lightly with cooking spray, and season them with salt and pepper to taste. Grill the chicken until it is just cooked through, about 3 minutes per side. Transfer the chicken to a platter, and cover it with foil to keep it warm. Spray the chicken b.r.e.a.s.t.s lightly with cooking spray, and season them with salt and pepper to taste. Grill the chicken until it is just cooked through, about 3 minutes per side. Transfer the chicken to a platter, and cover it with foil to keep it warm.
3. Meanwhile, heat a large nonstick saute pan over medium-high heat. When it is hot, spray the pan with cooking spray, and add the onion. Season with salt and pepper and cook, stirring occasionally, until almost tender, 5 to 6 minutes. Add the jalapeno, tomato, and mango, and cook the salsa, stirring it occasionally, until it is just heated through, 4 to 5 minutes. Meanwhile, heat a large nonstick saute pan over medium-high heat. When it is hot, spray the pan with cooking spray, and add the onion. Season with salt and pepper and cook, stirring occasionally, until almost tender, 5 to 6 minutes. Add the jalapeno, tomato, and mango, and cook the salsa, stirring it occasionally, until it is just heated through, 4 to 5 minutes.
4. Add the lime zest, lime juice, and cilantro to the salsa. Season to taste with salt, if desired. Serve the chicken with the warm salsa and avocado slices on top. Add the lime zest, lime juice, and cilantro to the salsa. Season to taste with salt, if desired. Serve the chicken with the warm salsa and avocado slices on top.