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Recipes

Broiled Chicken with Fresh Pineapple-Fennel Salsa
Crushed fennel seeds coat the broiled chicken breast and underscore the flavors of the fresh fennel in the sweet and savory salsa.
  • 2 teaspoons fennel seeds, crushed
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 bone-in chicken breast halves (8 ounces each), skin removed
  • 3 tablespoons fresh lime juice
  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • 1-1/2 teaspoons jalapeño pepper sauce
  • One fresh pineapple (about 3 pounds) peeled, cored, and cut into 1-inch chunks (4 cups)
  • 1 bulb fennel, trimmed and cut into 1/4-inch dice
  • 1/2 cup cherry tomatoes, quartered
  • 1/4 cup fresh basil leaves, finely chopped

1. In a small bowl, stir together fennel seeds, salt, and pepper. Rub mixture into chicken; cover and refrigerate 30 minutes.

2. Meanwhile, in a large bowl, whisk together lime juice, honey, mustard, and jalapeño pepper sauce. Add pineapple, fresh fennel, cherry tomatoes, and basil. Cover and refrigerate until serving time.

3. Preheat broiler. Broil chicken, bone-side down, about 6 inches from heat for seven minutes. Turn chicken over and broil seven to 10 minutes or until cooked through. Serve with the pineapple-fennel salsa.


Nutritional Information
Per serving: 329 calories, 5.3g total fat, 1.2g saturated fat, 1.6g monounsaturated fat, 1.2g polyunsaturated fat, 4.8g dietary fiber, 35g protein, 38g carbohydrate, 90mg cholesterol, 500mg sodium.
Good source of: bromelain, fiber, potassium, selenium, vitamin B6, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
70