19.1.12

Island chicken and Sweet Broccoli Salad


Island Chicken
  • 16 ounces boneless, skinless chicken
  • Marinade:
  • 1 can (8 ounces) unsweetened crushed pineapple, juice only, (reserve fruit for salsa)
  • 1 T low-sodium soy sauce
  • 1 T honey
  • 2 cloves garlic, minced
  • 1/4 t red pepper flakes
  • Salsa:
  • Pineapple from strained can
  • 1 mango, peeled and diced
  • 2 kiwis, peeled and diced
  • 1/4 c red onion, diced fine
  • 1 lime, juiced
  • 1 T cilantro, chopped
1 T jalapeno pepper, diced fine (optional)

Directions


Open pineapple and strain to separate juice from fruit. Place juice in a baking dish. Add soy sauce, honey, garlic and red pepper to the dish and stir. Slice chicken breasts into 4 4-ounce strips. If thick, pound out to flatten with a meat mallet or rolling pin. Place chicken in themarinade and refrigerate for 2 hours or overnight. Prepare salsa by combining all ingredients. Preheat grill to medium heat or turn on broiler and place rack in the middle of the oven, about 6" away from the heat source. Grill or broil chicken for 4-5 minutes per side or until the meat is no longer pink. Serve with fruit salsa.

Sweet Broccoli Salad

Serves about 6
3 fresh broccoli crowns
6-8 slices crisp cooked bacon, crumbled
1/2 C chopped red onion
1/4 C dried currants
6 oz. sharp cheddar cheese, cut into small cubes
1 C mayonaise
2 tbsp white vinegar
1/4 C granulated sugar
1/4 tsp kosher salt, black pepper to taste
Wash broccoli well and remove any tough stalk at the ends. Cut the crowns into flowerets and the stem into bite-sized pieces. Place in a large bowl. Add the crumbled bacon, onion, bacon, currants, and cheese. In a small bowl combine the mayonnaise, vinegar, sugar, salt, and pepper, stir well. Add to broccoli mixture and toss gently. Serve immediately. If you want to make-ahead, all the ingredients can be combined except the bacon. Keep it separate and add it just before serving so it stays crisp! 

Note: I left out the bacon to make it a little healthier and use fat free mayo.