Lime-Grilled Chicken with Blueberry Salsa - 21.2g Carbs, 1.7g Fiber, 12.6 Sugar

From: Beat the Clock Chicken VIA www.prevention. com

The next time you want to toss chicken on the barbecue, prepare this

lime marinade a few hours in advance for a tantalizing treat. Top it

off with a fresh blueberry salsa for extra pizzazz and top-notch health

benefits—the tangy fruit is packed with antioxidants and fiber.

Refrigerating the salsa and marinade for this dish gives the flavors a

chance to blend, allowing for the utmost in taste satisfaction. You'll

love the unexpected pairing of sweet fruit with savory basil in the salsa.

Serves: 4

Prep: 5 min

Cook: 10 min

Total: 2 hr 15 min

--> SALSA

1 cup blueberries

1 yellow pepper, chopped

1 small red onion, minced

1/4 cup blueberry pourable all-fruit

1/4 cup loosely packed fresh basil leaves, cut into strips

1/4 tsp salt

--> CHICKEN AND MARINADE

1/4 cup lime juice

2 Tbsp olive or vegetable oil

2 shallots, minced

1/4 tsp freshly ground black pepper

4 boneless, skinless chicken breast halves

1.To make the salsa: In a medium bowl, combine the blueberries, pepper,

onion, all-fruit, basil, and salt. Cover and refrigerate for at least

2 hours.

2.To make the chicken and marinade: In a medium bowl, whisk together

the lime juice, oil, shallots, and pepper. Add the chicken, turning

to coat. Cover and refrigerate for up to 3 hours.

3.Coat the unheated grill rack with cooking spray. Preheat the grill.

4.Place the chicken on the rack and grill for 10 minutes, or until a

thermometer inserted in the thickest portion registers 160 degrees F

and the juices run clear. Serve with the salsa.

Serves: 4

Nutrition per Serving:

241.6 Calories, 8.1g Fat, 1.3g Saturated Fat, 51.3mg Cholesterol,

205.7mg Sodium, 21.2g Carbs, 1.7g Dietary Fiber, 12.6 Total Sugars,

21.5g Protein

Grilled Chicken With Mango Salsa - 10.2g Carbs, 1.1g Fiber, 8.4g Sugar

From: Lose Weight the Smart Low-Carb Way VIA www.prevention. com

Add finely chopped pineapple or papaya to the salsa. You can also

cook the chicken in a grill pan. Refrigerate leftover chicken in

a covered container for up to 3 days, then cut the chicken into

strips and roll up with the salsa in whole wheat tortillas or

large lettuce leaves.

Serves: 4

Prep: 10 min

Cook: 12 min

Total: 22 min

1 mango (12 oz), peeled and finely chopped

1 Tbsp lime juice

1 Tbsp orange juice

1 1/2 tsp orange juice

1/4 small onion, finely chopped

3/4 tsp salt

6 drops hot-pepper sauce

2 tsp chopped fresh cilantro

4 boneless, skinless chicken breast halves (6 oz each)

1 Tbsp vegetable oil

1/2 tsp salt

1/4 tsp ground black pepper

1. In a medium bowl, combine the mango, lime juice, orange juice, onion,

salt, and pepper sauce. Stir in the cilantro.

2. Coat a grill rack with cooking spray. Preheat the grill. Rub the

chicken with the oil and season with the salt and pepper. Place on

the rack and grill, turning once, until the juices run clear and a

meat thermometer registers 170 degrees F, 10 to 12 minutes.

3. Serve topped with the salsa.

Recipe Tips - -

Add finely chopped pineapple or papaya to the salsa. You can also cook

the chicken in a grill pan. Refrigerate leftover chicken in a covered

container for up to 3 days, then cut the chicken into strips and roll

up with the salsa in whole wheat tortillas or large lettuce leaves.

Serves: 4

Nutrition per Serving:

256.5 Calories, 5.8g Fat, 1g Saturated Fat, 98.7mg Cholesterol,

854.3g Sodium, 10.2g Carbs, 1.1g Dietary Fiber, 8.4g Total Sugars,

39.7g Protein

Swordfish with Mango Coriander Salsa - 12g Carbs, 2g Fiber From: The Best Diabetes Cookbook

Servings: 6

1 1/2 lb swordfish steaks

1 tsp vegetable oil

-->Salsa Ingredients

1 1/2 cups finely diced mango or peach

3/4 cup finely diced red peppers

1/2 cup finely diced green peppers

1/2 cup finely diced red onions

1/4 chopped fresh coriander

2 Tbsp lemon juice

2 tsp olive oil

1 tsp minced garlic

Start barbecue or preheat oven to 425 degrees F.

Brush fish with 1 teaspoon of oil on both sides.

Barbecue or bake fish for 10 minutes per inch thickness,

or until if flakes easily when pierced with a fork.

Meanwhile, in bowl combine mango, red peppers, green

peppers, red onions, coriander, lemon juice, olive oil

and garlic; mix thoroughly. Serve over fish.

Servings: 6

Nutrition per Serving:

219 Calories, 8g Fat, 49mg Cholesterol, 12g Carbs,

2g Fiber, 26g Protein, 111mg Sodium 

Diabetic Exchanges: 1/3 Fruit, 1 Vegetable, 3 1/2 Very Lean Meat, 1 Fat