The mango salsa and the spaghetti squash add moisture to the chicken in this recipe and the popsicles are a great get up and go recipe for busy mornings or a fun summer snack.
Seared Chicken with Mango Salsa & Spaghetti Squash
Makes approximately 5 servings
- 1 ripe mango, peeled and diced
- 1 fresh jalapeño, minced (seeded if desired)
- ½ cup finely diced red onion
- ¼ cup chopped fresh cilantro
- 2 tablespoons red-wine vinegar
- 1 tablespoon light brown sugar
- 1¼ teaspoons kosher salt, divided
- 1 spaghetti squash (about 3 pounds), halved lengthwise and seeded
- 2 8-ounce boneless skinless chicken breasts, trimmed and halved
- 2 tablespoons coconut oil or canola oil, divided
- ¼ cup sliced almonds, toasted
- Mix mango, jalapeno, onion, cilantro, vinegar, brown sugar and ¾ teaspoon salt in a small bowl. Set aside.
- Place squash cut-side down in a microwave-safe dish. Add 2 tablespoons water. Microwave, uncovered, on High, until the squash is tender, 10 to 14 minutes.
- Pound chicken with the smooth side of a meat mallet until about ½ inch thick. Sprinkle with ¼ teaspoon salt.
- Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook the chicken until an instant-read thermometer registers 165°F when inserted into the thickest part, 3 to 5 minutes per side.
- When the squash is done, use a fork to scrape it from the shell into a medium bowl. Toss with the remaining 1 tablespoon oil and ¼ teaspoon salt. Serve the squash with the chicken, topped with almonds and the mango salsa.
Nutrition per serving (3oz. chicken, 1 cup squash & ½ cup salsa): Calories 366; Fat 13g; Carbohydrates 38g; Protein 27g.
Recipe from Eating Well Magazine: http://www.eatingwell.com/recipe/251343/seared-chicken-with-mango-salsa-spaghetti-squash/.
Yogurt Breakfast Popsicles
Makes 6 popsicles
- 1 cup Greek yogurt, plain, non-fat
- ½ cup milk 1% or skim
- ½ cup regular or instant oats
- 1 cup mixed berries or chopped fruits
- Mix together the milk and yogurt.
- Divide the mixture between your popsicle molds.
- Place a few berries into each mold.
- Divide the ½ cup oatmeal among each mold.
- Place a wooden ice cream stick into each mold and place the popsicles into the freezer for at least 4 hours before eating.
- To remove the popsicles, run the mound under a little hot water until they come loose.
Nutrition per serving (1 popsicle): Calories 75; Fat 1g; Carbohydrate 11g; Protein 5g.