Citrus-grilled chicken breasts with melon salsa

    30 min

    Capture the spirit of summer with this refreshing mix of sweet melon, salad greens, chicken and citrus, spiked with green chilli. It's healthy, carefree eating at its best.

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    Serves: 4 

    • 4 skinless, boneless chicken breasts, about 115g (4oz) each
    • pepper to taste
    • 1 fresh jalapeño or other green chilli
    • 6 tbsp fresh lime juice
    • 1 garlic clove, finely chopped
    • 2 tsp low-sodium soy sauce
    • For the salsa
    • 1 large cucumber
    • 1 small orange-fleshed melon, cut into 2.5cm (1in) cubes
    • 175g (6oz) cherry tomatoes, halved
    • 2 tbsp very thinly sliced fresh basil
    • To serve
    • 85g (3oz) mixed salad leaves

    Prep:20min  ›  Cook:10min  ›  Ready in:30min 

    1. Preheat the grill to moderate. Sprinkle the chicken on both sides with pepper. Deseed the chilli, then finely chop it. Stir together 2 tablespoons lime juice, the garlic, soy sauce and 1 teaspoon of the chopped chilli in a shallow dish. Add the chicken and turn to coat. Cover and leave to marinate at room temperature, turning once, while preparing the salsa.
    2. Halve the cucumber lengthways. Remove the seeds with the tip of a teaspoon. Place the cucumber cut-side down on a board and cut into thin slices. Combine the cucumber, melon, tomatoes, basil, and remaining chilli and lime juice in a medium bowl. Toss together, then set aside.
    3. Discard the marinade. Lightly coat the chicken breasts all over with cooking spray or a little olive oil. Grill the chicken for about 5 minutes on each side or until the juices run clear.
    4. Transfer the chicken to a cutting board and cut diagonally into strips about 1cm (½in) wide. Toss with the cucumber mixture. Divide the salad leaves among four plates and spoon the chicken and melon mixture on top.

    Some more ideas

    *Other lean meat – turkey breast, pork fillet or beef steak – can replace the chicken.
    *For a dish with less heat, omit the chilli and use 1 tsp mild chilli powder. Use half in the marinade for the chicken and half in the salsa.
    *Add 150g (5½oz) pineapple chunks (fresh or canned in its own juice) to the salsa.
    *Serve over torn romaine or cos lettuce leaves instead of mixed salad leaves.

    Health points

    *Orange-fleshed melons, such as cantaloupe or Charentais, are an excellent source of betacarotene, a powerful antioxidant that has anti- carcinogenic properties.
    *Chillies have ample amounts of vitamin C – more than sweet peppers do. Capsaicin, the chemical that causes the heat, is also very healthy.

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