Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.4% of RDA
• Calories: 11.4% of RDA
• Carbs: 2.1% of RDA
• Fat (total lipid): 20.8% of RDA
• Fiber: 6.1% of RDA
• Fructose: 4.0% of RDA
• Protein: 18.0% of RDA
• Sodium: 5.1% of RDA
• Sugar: 11.2% of RDA
• Vitamin A (IU): 34.6% of RDA
• Vitamin B6: 38.7% of RDA
• Vitamin C: 21.6% of RDA
• Iron: 2.0% of RDA
• Magnesium: 10.9% of RDA
• Manganese: 2.8% of RDA
• Niacin: 48.4% of RDA
• Potassium: 15.7% of RDA
• Zinc: 5.4% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Prepare a medium-hot grill fire or prepare a grill pan over medium-high.
PREPARING THE CHICKEN
2.
Cut each chicken breast in half, horizontally, to equal four thinner chicken breasts.
3.
Use the flat side of a meat mallet to pound each chicken breast to an even 1/2-inch thickness.
PREPARING THE SEASONING
4.
mix the chipotle, 2 Tbs. olive oil, 1/2 tsp. kosher salt, and 1/4 tsp. pepper.
5.
Add the chicken to the chipotle mixture and toss well to coat.
6.
When the grill is ready, lay the chicken on the hot grill grates and cook, covered, until the chicken has grill marks and the edges turn opaque, 3 to 5 minutes.
7.
Flip the breasts and continue to cook until the chicken is cooked through, 3 to 5 minutes more.
8.
Transfer the chicken to a clean cutting board and let rest for 5 minutes.
PREPARING THE SALSA
9.
In a medium bowl, combine the tomatoes, cilantro, scallions, lime juice, 1 Tbs. of the oil, 1-1/2 tsp. of the sugar, and the lime zest.
10.
Season with 1/2 tsp. kosher salt and 1/4 tsp. pepper, or to taste.
TO SERVE
11.
Slice each breast crosswise on the diagonal into 1/2-inch-thick slices.
12.
Arrange the chicken on a platter/plate and top with the salsa.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 228
Protein 20.3 g
Carbohydrates 5.91 g
Iron 0.38 mg
Fiber 1.71 g
Calcium 13.7 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
