Post by Valerie on Jul 18, 2011 18:16:17 GMT -5
This is oh-so-tasty!
TIME: 28 minutes + standing time
SERVINGS: 4
2 med black plums, pitted and chopped (1 1/2 c)
1/2 c orange juice, divided
1/4 sm red onion, chopped (2 Tbsp)
1 Tbsp honey
1 1/2 tsp freshly grated orange zest, divided
1/2 c chopped walnuts (MUFA)
2 tsp olive oil
1/4 tsp salt
1/4 tsp red-pepper flakes
4 boneless, skinless chicken breast halves (6 oz each)
1. Prepare relish: Combine plums, 1/4 cup of the orange juice, onion, honey, and 1/2 teaspoon of the orange zest in medium bowl. Stir in walnuts (yields 2 cups).
2. Mix oil, salt, red-pepper flakes, and remaining 1/4 cup orange juice and 1 teaspoon orange zest in pie plate or shallow dish with fork. Add chicken and turn to coat. Let relish and chicken stand 10 to 20 minutes.
3. Heat grill to medium-high or coat grill pan with cooking spray and heat 3 minutes over medium heat. Grill chicken, turning once, about 10 minutes or until browned and internal temp is 170°F and juices run clear. Serve with relish.
Nutritional info per serving 362 cal, 37 g pro, 18 g carb, 2 g fiber, 16 g fat, 2.5 g sat fat, 94 mg chol, 228 mg sodium
TIME: 28 minutes + standing time
SERVINGS: 4
2 med black plums, pitted and chopped (1 1/2 c)
1/2 c orange juice, divided
1/4 sm red onion, chopped (2 Tbsp)
1 Tbsp honey
1 1/2 tsp freshly grated orange zest, divided
1/2 c chopped walnuts (MUFA)
2 tsp olive oil
1/4 tsp salt
1/4 tsp red-pepper flakes
4 boneless, skinless chicken breast halves (6 oz each)
1. Prepare relish: Combine plums, 1/4 cup of the orange juice, onion, honey, and 1/2 teaspoon of the orange zest in medium bowl. Stir in walnuts (yields 2 cups).
2. Mix oil, salt, red-pepper flakes, and remaining 1/4 cup orange juice and 1 teaspoon orange zest in pie plate or shallow dish with fork. Add chicken and turn to coat. Let relish and chicken stand 10 to 20 minutes.
3. Heat grill to medium-high or coat grill pan with cooking spray and heat 3 minutes over medium heat. Grill chicken, turning once, about 10 minutes or until browned and internal temp is 170°F and juices run clear. Serve with relish.
Nutritional info per serving 362 cal, 37 g pro, 18 g carb, 2 g fiber, 16 g fat, 2.5 g sat fat, 94 mg chol, 228 mg sodium