Grilled Chicken with Corn Salsa

Healthy Living, Recipes

As a working parent, I love simple dishes like these that you can make ahead of time. “Meal prepping” has become very popular as more of us want to eat home-cooked, healthy meals rather than relying on takeout or fast food – but we lack the time during a busy workweek to make healthful meals each evening.

Meal prep can be flexible; some people cook all their proteins for the week at once and others prepare every aspect of each meal daily. The key is to do whatever works for you. With this particular recipe, you can marinate and cook the chicken ahead of time and then reheat through when ready to serve. The salad will keep well too, if made ahead, but add the avocados when ready to serve to prevent browning.

For more ideas on healthy meal prepping, ask your Registered Dietitian, and check out this blog article, complete with a printable planner. 

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 1 large shallot, minced
  • 1 tsp honey
  • 2 tsps white wine vinegar
  • 1 Tbsp orange juice
  • 1 Tbsp olive oil 
  • 1/8 tsp salt
  • Black pepper to taste
  • 4 boneless, skinless chicken breasts (4 ozs each)
  • 2 cups cooked corn
  • 1/2 avocado, diced
  • 1 large tomato, diced
  • 1/4 cup minced cilantro

Preparation

Preheat grill to high. 

In a small bowl, combine shallot, honey, vinegar, and orange juice. Whisk in olive oil in a steady stream until well combined. Season with salt and pepper. 

In a medium bowl, toss chicken in half of the dressing to coat. Set aside. 

In another bowl, combine corn, avocado, tomato, cilantro, and remaining half of dressing. Set aside. 

Grill chicken for 4 to 6 minutes per side, or until cooked through. Slice chicken and arrange on plates. Top with corn salsa.

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Nutrition Facts

Serving Size: 4 ozs chicken; 3/4 cup corn salsa

Calories: 282
Sodium: 157mg
Fat: 8g
Carbohydrates: 21g
Saturated Fat: 2g
Fiber: 2g
Cholesterol: 65mg
Protein: 28g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.