Recipes: Just 10 Diet

Added to Recipes on Tue 10/12/2010

Dinner: Just 10 Mango Chicken

 

Ingredients

4 boneless, skinless chicken breasts (about 1 lb total)

 

For coating:

1/4 cup lemon juice

1/4 cup olive oil

2 cups of whole-wheat bread crumbs

1/2 cup chopped, seedless, green and black olives

3 tbsp extra-virgin olive oil (for top of chicken just before going into oven)

1 dash garlic powder

1 dash coarsely-ground sea salt to taste

Fresh herbs for garnish (curly parsley, sage, rosemary-any or combined) 

 

Mango salsa:

1/4 cup chopped red onion

1/4 cup chopped cucumber

1/2-1 cup chopped ripe mango

2 tbsp lemon juice

 

Directions

The first step is to make the olive coating. Make a mixture of whole wheat bread crumbs and black and green olives with a pinch of garlic powder.

 

Pound the chicken and flatten it. Dip it in a combined mixture of olive oil and lemon juice. Spread the coating on the chicken breast. Bake for 20-25 minutes at 400 ° F. Add mango salsa garnish.

 

Serve with 1 cup of whole wheat couscous, cooked in low-sodium, fat-free chicken broth, and grilled asparagus.