Recipe: Grilled Chicken with Smoky Corn and Tomato Salsa by Dara Michalski
Contributed by food blogger Dara Michalski, the "Cookin' Canuck."
(CBS) This is the time of year that my two boys spend much of their time playing and digging in the backyard. A few days ago, I heard my 6-year old son call, "Mum, Mum, come quick! Look, look!"
As I tripped out the door, images of dead animals, hills of red ants and wasp nests immediately sprang to mind. However, when I ran to where my son was standing, he was pointing delightedly at our tomato plant. A host of bright red tomatoes shone out of the depths of the green leaves.
Let me tell you, that's a heck of a lot better than an insect infestation!
My son promptly plucked the tomatoes from the plant and ran inside to place several on his lunch plate. Luckily for me, he was in a sharing mood and popped one into my mouth just as lunch started. As I bit down, the sweet juices burst out of the tomato and I was greeted with the true taste of summer, perhaps the last of the season.
At this time of year, backyard gardens and farm stands are overflowing with fresh summer produce.
Ruby-toned tomatoes and tender, sweet corn become the stars of this meal. Lightly charred corn kernels are mixed with chopped tomatoes, smoky chipotle peppers, fresh lime juice, cilantro, and a touch of honey to make a fresh salsa balanced with sweet and spicy flavors.
While this salsa lends itself well to chip-dipping, it really shines as a low-fat, colorful topping for grilled chicken or fish. Serve with a side of brown rice or quinoa for an easy and healthy meal.
RECIPE: GRILLED CHICKEN WITH SMOKY CORN AND TOMATO SALSA
INGREDIENTS (serves 4)
4 (6 oz.) skinless, boneless chicken breasts
2 large ears corn, shucked and silks removed
1 cup chopped tomato
1 tbsp fresh lime juice
1 tsp honey
1/2 - 1 chipotle pepper, seeds removed and finely chopped*
1/4 cup finely chopped cilantro
Pinch of salt
INSTRUCTIONS
Salsa:
Preheat grill to high heat.
Place the corn on the grill and cook, turning frequently, until the corn blackens in spots and becomes tender. Remove from the grill and cool. Cut the kernels from the cobs and discard the cobs. Separate the kernels, using your fingers.
In a medium bowl, stir together corn, tomatoes, lime juice, honey, chipotle pepper, cilantro, and salt. Cover and refrigerate until ready to use.
Chicken:
Turn grill to medium-high heat. Lightly season each chicken breast with salt.
Place the chicken on the grill and cook until it is no longer pink inside, about four to five minutes per side. Take care not to overcook the chicken or it will become dry. Remove from the grill and let rest for five to 10 minutes.
Divide the chicken breasts between four plates, and top each chicken breast with 1/2 cup salsa. Serve.
* Chipotle peppers are smoked jalapeno peppers. They are sold canned in adobo sauce and can be found in the Mexican section of most supermarkets. They do have a good kick of heat, so use to your desired taste.
NUTRITION
Serves 4 (amount per serving)
Calories 219
Total Fat 2.5 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 0.6 g
Cholesterol 68.4 mg
Sodium 673.8 mg
Potassium 623.2 mg
Total Carbohydrate 33.7 g
Dietary Fiber 2.5 g
Sugars 19.7 g
Protein 30.1 g
Food blogger Dara Michalski was born in Vancouver but is raising two boys with her husband in the United States. By day, she consults families with autistic children. By night she churns out delictable and easy to cook recipes on her award-winning blog "Cookin' Canuck."