Since February is American Heart Month, here’s another Heart Healthy recipe to enjoy. It comes from Chef Ingrid Hoffmann of the Cooking Channel. You can also check out her recipe for Arroz con Pollo along with her general heart healthy cooking tips here.

 

Grilled Rub-Down Chicken with Black Bean & Corn Salsa

Serves 4

For the salsa

· 1 ½ cup fresh or frozen corn kernels (from about 1 ear of corn)

· tablespoons fresh lemon juice (from about 1 lemon)

2 tablespoons olive oil

1 (15-ounce) can black beans, drained and rinsed

· 1 cup peeled and chopped jicama (about 8 ounces)

· 2 plum tomatoes, cored, seeded and chopped

2 scallion, light green and white parts only, finely chopped

¼ cup finely chopped fresh parsley leaves

· Salt and freshly ground pepper

For the chicken

· ¼ cup light or dark brown sugar

· 1 Tbsp ground allspice

· 2 teaspoons garlic powder (or 3 garlic cloves, finely minced)

· Salt

· 1/8 teaspoon cayenne pepper, or more to taste

· boneless, skinless chicken breasts halves trimmed of excess fat, rinsed and patted dry

· 1 1/2 cups canola or vegetable oil

1. To make the salsa, fill a medium saucepan with water and bring to a boil. Add the corn kernels and cook for 1 to 2 minutes or until tender. Strain and set aside to cool.

2. Whisk the lemon juice and olive oil together in a large bowl. Add the corn, beans, jicama, tomatoes, scallions, parsley, and some salt and pepper. Toss to combine, cover with plastic wrap, and set aside or refrigerate until you’re ready to serve.

3. To make the chicken, preheat your grill to high heat.

4. Combine the brown sugar, allspice, garlic powder (or fresh garlic), some salt, and cayenne pepper in a small bowl. Place 1 chicken breast between two pieces of plastic wrap and, using a flat meat mallet or rolling pin, pound until it is 1/2-inch thick. Repeat with the other 3 breasts. Pat the chicken dry with paper towels and rub them with vegetable oil. Sprinkle both sides with the spice rub and rub it into the meat.

5. Grill the chicken until each side is marked with grill marks and the chicken is cooked through, about 6 to 8 minutes total.

6. Remove the chicken from the grill and let it rest on a serving platter for 5 minutes. Serve with the salsa.

 

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