Grilled Chicken with Oranges and Avocado

This recipe serves: 4
Preparation time : 20 minutes
Cooking time : 20 minutes

For the chicken:

• 1/4 cup minced red onion
• 2 tablespoons chopped cilantro
• 2 tablespoons honey
• salt to taste
• freshly ground black pepper
• 4 boneless, skinless chicken breasts, 4 to 6 oz. each

For the garnish:

• 1/4 cup fresh lime juice
• 2 oranges, peeled and sectioned
• 1 small red onion, thinly sliced

Cooking Instructions

1. For the chicken: Mix all the ingredients except the chicken in a large bowl. Add the chicken to the mixture and coat evenly. Cover the bowl and refrigerate for 30 minutes or over night.
2. Preheat the grill or broiler.
3. Remove the chicken from the marinade and discard the marinade. (This protects against cross-contamination.) Sprinkle the chicken with salt and pepper.
4. Place the chicken on the grill or under the broiler and cook until the juices run clear, 6 to 8 minutes per side.
5. In the meantime, peel, core and chop the avocado and toss it with the lime juice quickly so that it doesn’t discolor. Add the oranges, onion and cilantro. Season with salt and serve on top of the chicken.

Nutrition Facts
Serving Size 1 chicken breast

Calories 303
Protein 37 g
Total Carbohydrate 23 g
Dietary Fiber 4 g
Sugar 17 g
Total Fat 7 g
Saturated Fat 2 g

Comments

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• Tip of the Month

  January 2012

  Smart Starbucks and Steakhouse Choices

  Starbucks Choices
  • Peppermint Choc Mocha- 520cals, 20g fat
  • Pumpkin Frappuccino- 420cals, 13g fat
  • Flavored Latte- 360clas, 16g fat
  • Latte- 220cals, 15g fat
  • Coffee w/cream and sugar 180 calories
  • Cappuccino- 120cals, 4g fat
  • Coffee w/sugar 90 calories
  • Coffee w/cream 90 calories
  • Coffee w/whole milk 60 calories
  • Coffee w/skim milk 30-50 calories

  Order a coffee with cream and sugar every work day?  Add 900 calories per week to your diet.  That is over 13 pounds in one year.

  Enjoy a cappuccino every day instead, and you save 300 calories per week, and cut 4 pounds per year from the above diet.

  Go to coffee with skim milk and Splenda?  Now you are only adding 250 calories per week, and under 4 pounds per year in coffee weight.

  Enjoy a flavored frappucino or latte once per week?  That could add up to 26,000 calories, and another 7.5 pounds per year.

  Just your coffee could account for 20 pounds of caloric intake annually!

  Steakhouse Choices
  • Caesars Salad- 800cals
  • Chopped Salad, 320cals
  • Spinach Salad, 170cals click here for more »

  click here to read past tips

• Recipe of the Month

  January 2012

  Drink alcohol a little more wisely!

  Drink Choices
  • Eggnog, 350cals
  • White Russian, 260cals
  • Riesling, 160-200cals
  • Shot of liquor, 70-125cals
  • Tonic or Soda, 100cals
  • Winter Beer, 150-200cals
  • Beer, 150cals
  • Bloody Mary, 130cals
  • Wine, 120cals
  • Light Beer, 55-85cals
  • Champagne, 85cals
  Enjoy a small glass of eggnog and two gin and tonics, and you have drank 750 worthless calories.
  Or, start with some champagne, and enjoy two glasses of wine and you only have drank 330 calories, less than half of your first choices.