A light—and sweet—summer entrée
Posted in , Jul 1, 2006
Did you know that the quintessential summer fruit is also one of the healthiest? Naturally low-cal and practically fat-free, watermelon is rich in vitamins C and A, antioxidants that fight cardiovascular disease. It's also loaded with lycopene, which has been linked to a reduced risk of prostate, lung and other cancers.
Here's a way to enjoy it as an entrée in chicken with watermelon salsa. Whatta melon, indeed!
¼ cup fresh lime juice
1 tablespoon sugar
3 cups chopped, seeded watermelon
1 medium cucumber, peeled, seeded and chopped
½ cup chopped red onion
¼ cup chopped scallions
2 tablespoons minced, seeded jalapeno peppers
2 tablespoons minced fresh cilantro
4 boneless chicken breast halves, skinned
1. Put all ingredients except chicken and cooking spray in a mixing bowl and toss gently.
2. Cover and chill until cold, at least 1 hour.
3. Place chicken breasts on a piece of plastic wrap. Fold wrap over chicken.
4. Slightly flatten upper portion of each breast with a chef's knife or mallet.
5. Spray skillet with cooking spray and preheat to medium high.
6. Cook chicken until done and juices run clear, about 5 to 6 minutes on each side."
7. Spoon salsa over chicken and serve.
Chef de Cuisine and registered dietitian Kyle Shadix knows good food. He's a Culinary Institute of America graduate and has an M.S. in nutrition.