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Healthy Recipe: Southwest Citrus Chicken with Lentil Salad

Healthy Lifestyle

This low-sodium, low-sugar recipe is high in protein and packed with wholesome carbs and healthy fats. Bursting with citrus and seasonings, this dish from is ideal for the grilling season!

Servings: 4

Ingredients

  • 4 Boneless, skinless chicken breasts
  • ½ C White rice, uncooked
  • 1 C Water
  • Paprika, Lime and Cilantro (for garnish, as desired)

Marinade

  • 2 Tbsp Olive oil
  • 1 Freshly squeezed orange (juice)
  • 1 Freshly squeezed lime (juice)
  • ½ Bunch cilantro, chopped
  • 2 Cloves Garlic, chopped

Adobo Sauce: (3 oz yield)

  • 1 ½ Tbsp Dried guajillo chiles
  • 3 Tbsp Water
  • ½ Clove Garlic
  • 1/3 tsp Apple cider vinegar
  • 1/8 tsp Sugar
  • Dash of Cumin

Lentil Salad

  • 1 C Lentils
  • 1 Mango, diced
  • ½ Red pepper, diced
  • 1 tsp Cumin
  • 1 tsp Paprika
  • 1/8 tsp White pepper

Cilantro Lime Vinaigrette

  • ¼ Clove Garlic
  • ¼ tsp Dijon mustard
  • 1 Tbsp + ¼ tsp Lime juice
  • 3/8 tsp Apple cider vinegar
  • 3/8 tsp Red wine vinegar
  • Dash of Salt
  • Dash of Pepper
  • Dash of Red onion

Directions

Preheat oven to 325o.

Mix all marinade ingredients together and marinate chicken for 15 minutes. 

Prepare adobo sauce by removing ends and seeds of peppers and soaking in two cups of water for 20 minutes. Add seasonings and vinegar, mix in blender. Strain mixture through a mesh sifter.

In a separate bowl, combine all vinaigrette ingredients except olive oil and cilantro. Slowly add olive oil to mixture and mix in cilantro.

Boil lentils for 20 minutes, rinse in cold water and drain. Add vinaigrette, mango, red pepper and remaining seasonings. Serve as a salad, warm or cold based on preference.

Boil one cup of water and add ½ cup rice, cooking for 20 minutes. Hold for plating.

Grill chicken on each side for two minutes and finish baking in oven (approximately six minutes, or until chicken reaches 165o internal temperature).

Plate dish with rice, place chicken over rice and ladle adobo sauce over chicken. Serve with side of lentil salad and garnish with lime and paprika as desired.

*Note – this recipe finishes chicken in the oven, but may also be cooked entirely on the grill if desired, until chicken reaches 165o

Nutrition Information (Per Serving)

597 Calories

41 g Protein

60 g Carbohydrates

12 g Fiber

18 g Fat

145 mg Sodium

 

Collin Leeder

About the Author:

The son of a culinary instructor, Chef Collin Leeder grew up in a family of chefs and was busy making pasta at age 5. A graduate of the Iowa Western Community College culinary program, Chef Collin has prepared meals for wide range of clients: from homeless shelters in Denver, Colorado, to private gatherings in France.

Today, you can find Chef Collin preparing delicious creations at Methodist Hospital's Café 8303. When he isn’t cooking, Chef Collin is passionate about photography, gardening and travel.

See More Articles by Collin Leeder