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?