Penn Herb Wellness Guide
Grilled Chicken with Sweet Corn and Pepper Relish
Joanne Weir
Colorful sweet corn and pepper relish looks like confetti on the plate next to lemony chicken breasts.
Ingredients
- 6 chicken breast halves, boneless and skinless
- 1 lemon
- 7 Tbs extra virgin olive oil, divided
- 1 ear fresh corn, kernels removed from cob, about 1 cup kernels
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 1 yellow bell pepper, diced
- 1/2 cup diced red onion
- 2 cloves garlic, diced
- 3 Tbs parsley, chopped
- 4 Tbs red wine vinegar
- 1 tsp salt, divided
- 1 tsp black pepper, divided
Directions
- Using vegetable peeler, peel lemon. In large shallow glass baking dish, place lemon peel strips and 2 tablespoons olive oil. Add chicken breast halves and marinate in refrigerator for at least two hours or up to overnight.
- Bring a small saucepan of salted water to boil. Add corn kernels and simmer 1 minute. Drain and set aside.
- Make relish by combining in large bowl the corn, red pepper dice, green pepper dice, yellow pepper dice, onion, garlic and parsley. Stir well to combine. Add remaining 5 tablespoons olive oil and red wine vinegar. Season with 1/2 teaspoon salt and 1/2 teaspoon pepper.
- Prepare gas or charcoal grill or preheat broiler.
- Place chicken breasts on grill or under broiler and cook until golden brown on one side, about 5 minutes. Turn chicken breasts, season with remaining salt and pepper and return to grill. Continue cooking until golden and cooked throughout, about 4 - 5 minutes more.
- To serve, slice each chicken breast on the diagonal into 4 or 5 slices. Top with relish. Garnish with additional parsley leaves, if desired.
Nutrition Facts
Calories 294
Calories from Fat 193 (66%)
(33%)Total Fat 22g
(19%)Saturated Fat 4g
Polyunsaturated Fat 3g
Monounsaturated Fat 14g
(13%)Cholesterol 38mg
(18%)Sodium 430mg
(11%)Potassium 371mg
Total Carbohydrate 13g
(8%)Dietary Fiber 2g
Sugars 2g
Sugar Alcohols 0g
(28%)Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.