Seared Chicken with Fresh Pineapple Salsa

Seared Chicken with Fresh Pineapple Salsa
Seared Chicken with Fresh Pineapple Salsa
2 boneless skinless chicken breasts
1 cup plain low fat yogurt
1 cup packed cilantro, leaves and stems
1/2 cup coarsely chopped red onion
3 cloves chopped garlic
1 teaspoon salt
1/2 teaspoon fresh black pepper
1 tablespoon fresh lime juice
1 tablespoon oil
Pineapple Salsa (see below)

Cut each chicken breast in half. One at a time, place chicken pieces in a sealable plastic
bag; remove air from bag, seal and pound chicken to an even 1/2-inch thick. Place all
pieces in bag, set aside.

Place yogurt, cilantro, red onion, garlic, salt and pepper in blender; blend until smooth; stir
in lime juice. Pour marinade over chicken, seal bag and refrigerate 3 to 8 hours.

Place oil in fry pan, heat to shimmering; remove chicken from marinade (discard marinade);
scrape off excess marinade and place chicken in fry pan. Sear 4-6 minutes or until
underside is browned; turn pieces over, salt and pepper to taste; spoon 1/2-cup fresh salsa
to the sides of chicken, cover pan and cook an additional 4-5 minutes or until chicken is
cooked through and pineapple is caramelized. Serve chicken with your favorite green
vegetable, brown rice, additional Pineapple Salsa and a cold glass of milk!

The rich yogurt marinade creates moist tender chicken, which pairs perfectly with fresh
pineapple salsa. Chicken is excellent grilled over hot coals. Nutrition analysis 1 is for
chicken and salsa only. When chicken and salsa are served with 3/4 cup brown rice, 1/2
cup asparagus and 1cup 1% milk (Nutrition analysis 2) it makes an excellent meal – low in
fat, great fiber, excellent calcium, serving from all food groups. Recipe serves 4
Pineapple Salsa
2 cups chopped fresh pineapple
1/2 cup chopped fresh cilantro
1/4 cup chopped red onion
1/2 chopped jalapeno pepper (seeded, finely chopped)
1 lime (zest and juice)
1/8 teaspoon salt

Combine all ingredients, stir to mix. Salsa is great fresh, but excellent after refrigeration to
blend flavors. Make a double batch to serve with chips.

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