Try Chef Meg's Island Chicken with Pineapple Salsa

By , SparkPeople Blogger
Hi, it's Chef Meg.

Wondering what to make for dinner? Here in Northern Kentucky, where I live, it's cold--without a ray of sunshine in sight. Still, that doesn't mean that we can't imagine we're someplace warmer.

My makeover of a user-submitted recipe, Island Chicken with Pineapple Salsa, combines lean grilled chicken with sweet and tangy tropical fruits for a healthy dinner that will transport you away from the cold, gray winter.

Watch the video now!

Fruit is often a back-up ingredient or side dish at dinnertime, but it gets a co-starring role in this meal. Serve this flavorful, lean chicken dish over brown rice or with a baked sweet potato and steamed green beans.

Calories: 252.2
Total Fat: 1.8 g
Cholesterol: 65.7 mg
Sodium: 222.8 mg
Total Carbs: 32.6 g
Dietary Fiber: 3.5 g
Protein: 27.9 g


16 ounces boneless, skinless chicken
1 can (8 ounces) unsweetened crushed pineapple, juice only, (reserve fruit for salsa)
1 T low-sodium soy sauce
1 T honey
2 cloves garlic, minced
1/4 t red pepper flakes

Pineapple from strained can
1 mango, peeled and diced
2 kiwis, peeled and diced
1/4 c red onion, diced fine
1 lime, juiced
1 T cilantro, chopped
1 T jalapeno pepper, diced fine (optional)


Open pineapple and strain to separate juice from fruit. Place juice in a baking dish. Add soy sauce, honey, garlic and red pepper to the dish and stir. Slice chicken breasts into 4 4-ounce strips. If thick, pound out to flatten with a meat mallet or rolling pin. Place chicken in the marinade and refrigerate for 2 hours or overnight.

Prepare salsa by combining all ingredients. Preheat grill to medium heat or turn on broiler and place rack in the middle of the oven, about 6" away from the heat source. Grill or broil chicken for 4-5 minutes per side or until the meat is no longer pink. Serve with fruit salsa.

Makes 4 servings, 3 ounces cooked meat and 1/2 cup of salsa

You can view the recipe here. Find the rest of my recipes and videos on

What is your favorite winter-time dinner? Do you reach for hearty comfort food, or do you prefer food that evokes warmer weather?

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Sounds good. Report
Sounds real good. I plan to try it in a couple of days. I think if I can find more receipes like this one I will have a good chance of staying on my meal plan and making my goal. Report
I am so cold today....this sounds like a meal that would make me feel like i am in the tropics!! All we would need with it is some fun tunes from those regions of the world and a space heater:) Report
looks like eye candy and it sounds delicious. I will try this recipe. Thanks for sharing. Report
looks great! Report
Yummy, going to go for some of that!Come round and cook it please lol. Report
Sounds really good, thanks for the recipe. Report
I don't eat meat, but I will pass on this blog to those who do. Report
I make something very similar, but instead of the honey and soy sauce, I use Thai Sweet Chili Sauce. Really Yummy, and it adds some heat to the flavor too. Will definately warm up a cold night! Report
This sounds really tasty! Report
Thanks!! Report
our winter time special foods are soups chicken noodle chili wild rice usually all home made so can control the salt content. Other thing really like for quick lunch/dinner is macaroni and cheese and hot dogs know it is not the healthest but it sure is comforting on cold icy day in MN. Report
This sounds very yummy. I can't wait to try it. Report
umm... I'll admit it on a cold bitter day, I make a B line for comfort food. My personal favorite bitter cold windy day food ? mac and cheese. nothing warms my -5 degree wind chilled bones like some mac and cheese... in moderation of course.

I like a nice bowl of stew too. As much as I really enjoy my leafy green salads, they just don't do it for me on a really cold day. Report
I am going to try this very soon. Sounds sooooo good! Report
I'm gonna roll the salsa in the raw chicken, fasten with a toothpick and bake. Should be interesting. Report
This sounds so delicious. I can't wait to fix it and taste. Report
Sounds awesome. I'll keep this recipe for sure Report
My mouth is drooling just reading the ingredients.....always looking for new ways to serve my chicken. This will be a great addition to my menu next week! Report
Can't wait to try this one... Report
Looks divine. Sounds divine! I can almost smell it. :) Printed and planned for Monday January 4, 2010! Will use faux chicken and up the cilantro ante just a bit, perhaps throw in a modicum of dry roasted unsalted pistachios or cashew pieces for texture. Hubby and I are looking forward to this! Thank you! Report
I actually made this recipie when I 1st saw it in SparkRecipes a couple of months ago and it IS delicious. The mango really makes it! Report
Sounds pretty good, when I get some pineapple I'll try it or maybe use a substitution there. Report
Around here I am known as the Chicken Queen, so I absolutely have to try this recipe. It sounds gooooooooooooooood!! Report
good eats! Report
Sounds great!!!! Warms me up just reading it!!! Report
This really sounds like a winner. I will have to try it Report
I can't wait to try this one. Report
Sounds fantastic Report
That sounds great. I'll have to make that for the family. If you want more great recipes with the nutrition facts check out / Report
This sounds good. I will be trying soon. Report
this sound so good & i think that my family would like it also.. Report
Looks yummy, I'm going to try this salsa on fish too! Report
This sounds so good!! I think we'll have this, this week sometime! Report
Looks tasty...
Sounds good I am going to try it Report
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