Broiled chicken, fruity salsa on menu

DINNER TONIGHT

Brown rice works well as dish's foundation

August 10, 2005|By Renee Enna | Renee Enna,CHICAGO TRIBUNE

I love the flavor of grilled food, but on weeknights I don't have the time or energy to heat up my charcoal grill. That's where the broiler comes in.

For this dish, while chicken breasts are broiling, you're putting together a salsa of readily available ingredients - starting with canned pineapple chunks and black beans. Brown rice provides a nice foundation for both.

Beverage pairing

A Mexican beer will complement the entree. For a nonalcoholic libation, pour equal parts cranberry juice and tonic water over ice with slices of lime.

Tips

Get the most juice from limes and lemons by heating them in the microwave for 10 seconds.

Jicama is a wonderful root veggie that's low in calories and high in crunch. Peel the tough outer skin with a knife, then slice into wedges.

Several good-quality quick-cooking rices are sold in the supermarket: boil-a-bag (ready in 10 minutes) and microwaveable pouches (ready in 3 minutes).

Menu

Jicama slices with guacamole or salsa

Chicken-pineapple tango

Brown rice

Rainbow sherbet

Chicken-Pineapple Tango

Preparation time: 15 minutes; cooking time: about 12 minutes

Makes 4 servings

1 cup quick-cooking brown or white rice

4 boneless, skinless chicken breast halves

1 teaspoon salt (divided use)

freshly ground pepper

1 teaspoon olive oil

1 can (20 ounces) unsweetened crushed pineapple, drained

1 can (15 ounces) black beans

2 tablespoons fresh mint, chopped, plus more for optional garnish

1 tablespoon brandy or tequila

2 green onions, chopped

juice of 1 lime

4 tablespoons low-fat or regular sour cream

Heat broiler. Cook rice according to package directions. Season chicken with 1/2 teaspoon of salt and pepper to taste; brush with oil. Broil chicken until cooked through, about 12 minutes, turning halfway through cooking.

Meanwhile, combine the pineapple, black beans, 2 tablespoons chopped mint, brandy, green onions, lime juice, remaining 1/2 teaspoon of salt and pepper to taste in a large bowl. Set aside to let flavors meld while chicken cooks.

Divide rice among four plates. Top with a chicken breast; spoon salsa over. Top each with 1 tablespoon sour cream. Garnish with additional mint, if desired.

Per serving: 544 calories; 13 grams fat; 4 grams saturated fat; 88 milligrams cholesterol; 77 grams carbohydrate; 39 grams protein; 1,195 milligrams sodium; 10 grams fiber

- Recipe and analysis from the Chicago Tribune, a Tribune Publishing newspaper

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