March Tip and Recipe from Chef Mike McCauley
A great way to change your eating habits is to shop for fresh
groceries frequently. Having fresh produce and meats in the house
tends to make people want to cook. They don't have all the
preservatives and salt in them, so they are a healthier option to
begin with. Hit the grocery store a couple of times a week on your
way home from work. Pick up things such as fresh herbs or ingredients
for a salad. It helps me keep my meals new and exciting, and
prevents me from throwing away food due to spoilage.
Grilled Chicken with Fennel Orange Salsa
Servings: Makes 8 servings
Can be prepared in 45 minutes or less.
For the salsa
- 1 cup finely diced fennel bulb (sometimes called anise) plus 1
tablespoon minced fennel leaves
- 1/2 cup finely diced orange sections
- 2 tablespoons finely diced red onion
- 1 tablespoon fresh orange juice
- 1 teaspoon fresh lemon juice, or to taste
For the marinade
- 1/4 cup olive oil
- 4 teaspoons fresh lemon juice
- eight 4oz boneless skinless chicken breasts
- 1 tablespoon dried herb blend, such as Italian Seasoning
- 1 teaspoon crushed red pepper
- salt and pepper
Make the salsa: In a bowl stir together the fennel bulb and leaves, the diced
orange, red onion, the juices and salt and pepper to taste.
In a small bowl stir together all marinade ingredients. Put the
chicken in a bowl, pour the oil mixture over it and let the
chicken marinate for one hour.
Grill the chicken on an oiled rack set 5 to 6 inches over
glowing coals or in a hot, well-seasoned, ridged grill pan over
moderately high heat for 5 minutes. Turn it and grill it for 3
minutes more, or until it is just cooked through. Place the chicken in the center of the plate and top it with the salsa, drizzling some of the liquid from the salsa around the plate.
Calories: 176, Total Fat: 7g, Sat. Fat: 1g, Protein: 24g,
Cholesterol: 52mg, Sodium: 320mg, Carbohydrates: 24g, Potassium: