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RECIPE: Chicken with Citrus Salsa

tangelos

There are more than a thousand varieties of citrus fruits, including oranges, tangelos, lemons, limes, grapefruits, clementines, kumquats and pummelos.

Citrus is one of the most nutrient-dense groups of fruit, offering a boost of nutrients without high calories.

And they’re packed with vitamin C and other nutrients, including vitamins A and B, folate, potassium, calcium, phosphorus, phytochemicals and fiber that may help prevent the development of kidney stones, cardiovascular disease, cancer, anemia, cataracts and neural tube defects in developing fetuses.

This delicious recipe combines sweet oranges and tangy lemon juice with tomatoes, onions, cilantro and sweet chili sauce for a tangy, low-calorie, low-carb, and nutrient-packed topping for grilled or baked chicken.

Chicken with Citrus Salsa

Serves 4   

  • 2 tangelos or oranges, peeled and diced
  • 1 cup diced tomatoes
  • 1/3 cup white onion, diced
  • ¼ cup Thai sweet chili sauce
  • ¼ cup fresh cilantro, chopped
  • 1 lemon
  • 1 Tablespoon oil
  • 1 Tablespoon Dijon mustard
  • 1 Tablespoon fresh ginger, minced
  • ½ teaspoon kosher salt
  • Freshly ground black pepper (to taste)
  • 2 pounds boneless, skinless chicken breasts

Directions

Mix tangelos or oranges with tomatoes, onion, chili sauce and cilantro in small bowl.  Cover and refrigerate salsa until ready to serve.  

Wash lemon. Zest lemon by grating the outermost layer of the peel (zest) using a vegetable grater. Juice lemon by cutting in lemon in half crosswise and squeezing out the juice by hand or use a juicer.

Place lemon zest and juice into nonreactive container (plastic, glass or stainless steel). Add oil, mustard, ginger, salt and pepper and mix together with a whisk or fork. 

Add chicken to marinade, coating meat on all sides. Cover and refrigerate 30-60 minutes. 

Remove chicken from marinade and grill or bake until done (internal temperature on a food thermometer reads 165°F). 
To grill: Place chicken over hot grill for about 5-6 minutes per side. 
To bake: Preheat oven to 375°. Place chicken in baking dish and bake about 20 minutes.  

Top each chicken breast with salsa and serve.

Nutrition information per serving: 453 kcal, 10.5 g fat, 23 g carbohydrates, 445 mg sodium

About Karen Stutzman RD

I am a Ascension Via Christi Hospital clinical dietitian and certified diabetes educator. I received my master’s degree in dietetics and nutrition from University of Kansas Medical Center. When I’m not working, I enjoy feeding and watching birds.