Monday, April 27, 2009

Grilled Chicken with Black Bean Salsa



I discovered this chicken with black bean salsa last spring. It is one of my absolute favorite ways to prepared chicken on the grill. The rub combines hot sauce, brown sugar, garlic, salt, and pepper for a sweet-spicy flavor that is perfectly complemented by the texture and acid in the black bean salsa. Not only is it delicious, it's super quick to fix and healthy too!

First, I combined the salsa ingredients. It's just a can of black beans, drained and rinsed, 8 oz. drained, crushed pineapple, 1/2 a red onion, a plum tomato, a clove of garlic, lime juice, and salt and pepper. Not only is it delicious on this chicken, you'll love it with tortilla chips too.


Now for the rub. Super simple, it's brown sugar, hot pepper sauce, garlic powder, salt, and pepper. Give it a stir to combine.


I cleaned a package of chicken breasts and cut them into 4 oz. portions. Then I divided the rub evenly among the chicken.


They don't call it a rub for nothin'. So rub!



Grill the chicken breast over medium heat, about 4 minutes per side or until juices run clear. Serve topped with the black bean salsa (and chips, if you like).


Chicken with Black Bean Salsa from Taste of Home's Light and Tasty Magazine

1 can (15 ounces) black beans, rinsed and drained
1 can (8 ounces) unsweetened crushed pineapple, drained
1 small red onion, chopped
1 plum tomato, chopped
1 garlic clove, minced
2 tablespoons lime juice
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
RUB:
1 tablespoon Domino® or C&H® Pure Cane Dark Brown Sugar
1 teaspoon hot pepper sauce
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon coarsely ground pepper
4 boneless skinless chicken breast halves (4 ounces each)

For salsa, in a large bowl, combine the first eight ingredients; refrigerate until
serving. Combine the brown sugar, pepper sauce, garlic powder, salt and pepper;
rub over both sides of chicken. If grilling the chicken, coat grill rack with
cooking spray before starting the grill. Grill chicken, covered, over medium heat
or broil 4 in. from the heat for 4-7 minutes on each side or until juices run
clear. Serve with salsa.

Yield: 4 servings.

One serving: 1 chicken breast half with 3/4 cup salsa Calories: 269 Fat: 3 g Saturated Fat: 1 g Cholesterol: 63 mg Sodium: 710 mg Carbohydrate: 31 g Fiber: 5 g Protein: 29 g Diabetic Exchange: 3 very lean meat, 1-1/2 starch, 1/2 fruit.

Weight Watcher's Points: 5 per serving! Love this recipe. Low in points, big in flavor!

2 comments:

Mary at My New 30 said...

Sounds delicious! How can you go wrong with that rub - hot sauce, brown sugar, garlic? YUM!

Heidi said...

I can't wait to try this. Sounds yummy

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