Peanut-Crusted Chicken with Pineapple Salsa

Pick up a container of fresh pineapple chunks in the produce section of the supermarket; chop into half-inch pieces for the salsa. Serve with steamed broccoli and warm rolls to complete the dinner.

Yield: 4 servings (serving size: 1 cutlet and 1/4 cup salsa)

Ingredients

• 1  cup  chopped fresh pineapple
• 2  tablespoons  chopped fresh cilantro
• 1  tablespoon  finely chopped red onion
• 1/3  cup  unsalted, dry-roasted peanuts
• 1  (1-ounce) slice white bread
• 1/2  teaspoon  salt
• 1/8  teaspoon  black pepper
• 4  (4-ounce) chicken cutlets
• 1 1/2  teaspoons  canola oil
• Cooking spray
• Cilantro sprigs (optional)

Preparation

1. Combine first 3 ingredients in a small bowl, tossing well.

2. Combine peanuts and bread slice in a food processor; process until finely chopped. Sprinkle salt and pepper evenly over chicken. Dredge chicken in the breadcrumb mixture.

3. Heat oil in a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 2 minutes on each side or until done. Serve chicken with pineapple mixture. Garnish with cilantro sprigs, if desired.

Nutritional Information

Calories:

219 (30% from fat)

Fat:

7.4g (sat 1.1g,mono 3.4g,poly 2.1g)

Protein:

28.9g

Carbohydrate:

9.1g

Fiber:

1.3g

Cholesterol:

66mg

Iron:

1.2mg

Sodium:

398mg

Calcium:

27mg