Griddled chicken with mango salsa
This is a tasty light dish that is very low in calories and fat, yet surprisingly satisfying. The chicken is rich in protein, which helps promote a feeling of fullness and feeds back to the brain telling you to stop eating. Constant dieting can mean your diet lacks nutrients, compromising your immune system; mangoes are extremely rich in vitamin C and beta-carotene, which will give your immunity a boost and help you feel more energised. For a more substantial meal, serve the chicken with a little basmati rice.
Ingredients
Per portion: 172 kcal, 27g protein, 3g fat, 10g carbohydrate
4 skinless chicken breasts
1 tbsp olive oil
Zest and juice of 2 limes
1 red chilli, finely sliced
1 clove of garlic, crushed
1 large mango, diced
1 small red onion, finely sliced
200g sugar snap peas
1 bag of rocket leaves
Handful of fresh coriander
Method
Mix the oil with the lime zest, half the juice, chilli and garlic. Place the chicken breasts in a dish, coat thoroughly with the chilli mixture and allow to marinate for at least 30 minutes (preferably overnight).
Place the mango pieces in a large bowl, add the remaining lime juice and red onion.
Cook the chicken on a hot griddle pan for 5 minutes each side.
Meanwhile, blanch the sugar snap peas for 1 minute in boiling water, drain, run under cold water and then add to the mango with the rocket and coriander.
Toss together, season and serve with the chicken.
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