Seared Chicken With Fresh Pineapple Ginger And Mint Salsa Food

CARIBBEAN JERK CHICKEN WITH PINEAPPLE SALSA

Steps:

• In a medium bowl stir together all marinade ingredients. Add the chicken, toss to coat. Cover and chill for 30 minutes.
• While the chicken is marinating, combine all salsa ingredients in a bowl and toss to combine. Optional: combine in a blender or food processor and give it a few pulses. Chill until ready to use.
• Use tongs to transfer chicken to a preheated grill or skillet over medium heat (discard marinade) and cook for 6-8 minutes on each side until cooked through.
• Serve chicken with pineapple salsa.

PINEAPPLE GINGER CHICKEN

Steps:

• Add olive oil to saute pan or cast iron skillet. Heat pan to medium high heat.
• Add chicken to hot pan. Sprinkle salt, pepper, and dried parsley on top of each breast. Cook until browned, about 5 minutes. Flip. Cook other side until browned, about 5 minutes. Turn chicken over so your herbed side is facing up. Turn off heat.
• Peel your ginger knob. (You don't need to dice it as it will blend just fine once peeled.) It should be between 1 and 1 1/4 inches in length.
• Add all sauce ingredients to blender. Blend until smooth.
• Pour blended sauce into the pan with your chicken. Add cup of chopped pineapple around chicken. Reduce heat to medium low or low. Cover and simmer for 5 minutes. Sauce will reduce a bit.
• Top with fresh chopped parsley and serve!

SEARED PINEAPPLE SALSA

Steps:

• Heat 1 tablespoon coconut oil in a cast-iron skillet over medium heat. Add the pineapple and sear until very dark on one side, 5 to 10 minutes; it should look almost burned. Flip and add the remaining coconut oil if the skillet looks dry. Cook on the other side until darkly seared, 5 to 10 minutes. Add the tequila and cook an additional minute to deglaze the skillet. Remove the pineapple to a cutting board and let cool before cutting into small dice.
• Add the pineapple and any remaining tequila liquid to a bowl. Add the cilantro, onion, lime juice and jalapeno. Toss to combine, taste and adjust the seasoning with salt and pepper. Sprinkle the top with the toasted coconut and serve with tortilla chips.

SEARED CHICKEN WITH FRESH PINEAPPLE, GINGER, AND MINT SALSA

Steps:

• In a small bowl, stir together the salsa ingredients. Set aside.
• In another small bowl, stir together the Chili Powder, thyme, allspice, pepper, and salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
• Lightly spray a large skillet with cooking spray. Heat over medium-high heat. Cook the chicken for 4 minutes. Turn the chicken over and lightly spray with cooking spray. Cook for 2 to 4 minutes, or until no longer pink in the center. Serve the chicken with the salsa on the side.
• (Per serving)
• Calories: 154
• Total fat: 1.5g
• Saturated: 0.5g
• Trans: 0.0g
• Polyunsaturated: 0.5g
• Monounsaturated: 0.5g
• Cholesterol: 66mg
• Sodium: 222mg
• Carbohydrates: 7g
• Fiber: 1g
• Sugars: 4g
• Protein: 27g
• Calcium: 35mg
• Potassium: 366mg
• 1/2 fruit
• 3 very lean meat