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3 Simple grilled chicken recipes

Grilled boneless chicken breasts seasoned with cumin and

Grilled boneless chicken breasts seasoned with cumin and smoked paprika are topped with a simple fresh peach and tomato relish. Credit: Marge Perry

GRILLED CHICKEN WITH PEACH-TOMATO RELISH

2 peaches, cut in 1⁄4 -inch dice

1 beefsteak tomato, cut in 1⁄4 -inch dice

1⁄4 cup finely chopped red onion

1⁄2 jalapeño, minced

1 teaspoon sugar

1 teaspoon cider vinegar

1⁄4 cup parsley, chopped

3⁄4 teaspoon salt, divided

1⁄2 teaspoon ground cumin

1⁄2 teaspoon smoked paprika

1⁄4 teaspoon black pepper

4 (6-ounce) boneless chicken breasts, pounded to even 1⁄2-inch thick

 

1. Heat the grill for medium-high direct heat cooking (about 400 degrees).

2. Combine the peaches, tomato, onion, jalapeño, sugar, vinegar, parsley and 1⁄4 teaspoon of the salt in a small bowl; set aside.

3. Combine the remaining 1⁄2 teaspoon of salt, cumin, paprika and black pepper in a small bowl; sprinkle evenly over the entire surface of the chicken.

4. Place the chicken on the grill; grill until the undersides are well-marked and readily release from the grill surface, about 4 to 5 minutes. Turn and cook until an instant-read thermometer inserted horizontally into the center registers 160 degrees, about another 4 to 5 minutes.

5. Serve the chicken topped with the salsa. Makes 4 servings.

Nutritional analysis for each serving: 227 calories, 36 g protein, 11 g carbohydrates, 2 g fiber, 4 g fat, 1 g saturated fat, 522 mg sodium

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GRILLED CHICKEN, CHEESE AND AVOCADO SANDWICHES

4 (6-ounce) boneless chicken breasts, pounded to even 1⁄2 -inch thickness

1⁄2 teaspoon dried basil

1⁄2 teaspoon garlic powder

1⁄2 teaspoon salt

1⁄4 teaspoon black pepper

4 slices reduced-fat Cheddar (about 3 ounces)

3 tablespoons canola mayonnaise

2 teaspoons Sriracha (or to taste)

4 hamburger rolls

1⁄2 medium avocado, cut in thin slices

 

1. Heat the grill for medium-high direct heat cooking (about 400 degrees).

2. Season the chicken breasts with the basil, garlic powder, salt and pepper. Place the chicken on the grill; grill until the undersides are well-marked and readily release from the grill surface, about 4 to 5 minutes. Turn, top with the cheese, and cook until an instant-read thermometer inserted horizontally into the center registers 160 degrees, about another 4 to 5 minutes.

3. Combine the mayonnaise and Sriracha. Spread evenly on the cut surface of the bottom half of each roll. Fan the avocado slices over the sauce and top with the chicken. Close the rolls and serve immediately. Makes 4 servings.

Nutritional analysis for each serving: 445 calories, 45 g protein, 24 g carbohydrates, 2 g fiber, 19 g fat, 6 g saturated fat, 886 mg sodium

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GRILLED CHICKEN BREASTS WITH HERBED FETA-AND-WATERMELON TOPPING

1⁄2 cup crumbled feta

1⁄2 cup diced watermelon, cut in 1⁄4-inch pieces

2 teaspoons extra-virgin olive oil

1⁄2 teaspoon dried oregano

1⁄2 teaspoon dried dill

4 (6-inch) boneless chicken breasts, pounded to 1⁄2-inch thickness

1⁄2 teaspoon salt

1⁄8 to 1⁄4 teaspoon cayenne pepper

 

1. Heat the grill for medium-high direct heat cooking (about 400 degrees).

2. Combine the feta and watermelon in a bowl; toss thoroughly with the olive oil. Add the oregano and dill and toss again.

3. Season the chicken breasts with the salt and cayenne; place on the grill. Grill until the undersides are well-marked and readily release from the grill surface, about 4 to 5 minutes. Turn, and cook until an instant-read thermometer inserted horizontally into the center registers 160 degrees, about another 4 to 5 minutes.

4. Serve the chicken topped with the watermelon-feta salad.

Makes 4 servings.

Nutritional analysis for each serving: 258 calories, 37 g protein, 2 g carbohydrates, 0 fiber, 10 g fat, 4 g saturated fat, 544 mg sodium

TIP: To pound chicken breasts, sandwich them between layers of plastic wrap and pound with the smooth side facing up.

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