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Chicken salsa
This Mexican style dish really gives chicken a kick.
What you need
- 1 onion, peeled and finely chopped
- 1 green chilli, de-seeded and finely chopped
- 450 g ripe tomatoes, peeled and chopped
- 6 tsp chopped fresh coriander
- seasoning
- 6 tsp olive oil
- 1 tsp ground coriander
- 1 tsp ground cumin
- freshly squeezed juice of 1 lemon
- 4 skinless boneless chicken breasts
- To garnish
- freshly ground black pepper
- 2 tsp chopped fresh coriander
Method
In a bowl, mix together the onion, chilli, tomatoes, chopped coriander and seasoning.
Spoon half the mixture into a separate bowl. Stir in the oil, ground coriander, cumin and lemon juice.
Place the chicken breast in a shallow dish. Pour over the oily, spicy mixture. Cover and chill for at least 1 hour.
Preheat a moderate grill.
Grill the chicken breasts for 15-20 min, until cooked through, turning frequently.
Serve the grilled chicken accompanied with the remaining salsa. Sprinkle over black pepper and fresh coriander.
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Preparation 10 minutes Cook 15 minutes Total 25 minutes -
Energy 273 kcal/serving Fat 2.73 g/serving Carbohydrates 34.69 g/serving Glycaemic Index 6 Glycaemic Load 0.55 
Serving suggestion
Serve with a sliced avocado and Mexican tortilla or corn chips.
Cook's tip
Try this recipe with turkey or pork
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1142 | 336 | 10475 | 8350 |
| Energy (kcal) | 273 | 80.5 | 2500 | 2000 |
| Protein (g) | 36.5 | 10.7 | ||
| Carbohydrate (g) | 10.8 | 3.19 | 345 | 275 |
| Fat (g) | 9.28 | 2.73 | 95 | 70 |
| Fat (saturated) (g) | 1.48 | 0.44 | ||
| Fibre (g) | 2.55 | 0.75 | ||
| Sodium (mg) | 324 | 95.7 | ||
| Salt (equivalent) (g) | 0.81 | 0.24 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 99.9 | 29.4 | 800 |
| Vitamin B-12 (µg) | 0.57 | 0.17 | 1 |
| Vitamin B-6 (mg) | 1.00 | 0.29 | 2 |
| Vitamin C (mg) | 42.2 | 12.4 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.74 | 0.51 | 10 |
| Zinc (mg) | 1.48 | 0.44 | 15 |
| Calcium (mg) | 43.3 | 12.8 | 800 |
| Folate (mcg) | 33.7 | 9.92 | 200 |
| Iron (mg) | 2.28 | 0.67 | 14 |
| Magnesium (mg) | 65.7 | 19.3 | 300 |
| Niacin (mg) | 17.8 | 5.23 | 18 |
| Pantothenic acid (mg) | 1.57 | 0.46 | 6 |
| Riboflavin (mg) | 0.22 | 0.06 | 1.6 |
| Phosphorous (mg) | 343 | 101 | 800 |
| Thiamin (mg) | 0.20 | 0.06 | 1.4 |
This recipe is:
- Low in fat
Demi-veg
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, black pepper or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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