Use a fairly thick bottled salsa here so it will coat the chicken well. Some store-bought salsasespecially the refrigerated typeare too watery for this barbecue sauce. If your salsa seems particularly thin, you can drain it briefly in a fine-mesh sieve and then measure out 1 1/2 cups of the drained sauce.
1 1/2 cups bottled mild salsa
4 teaspoons chili powder
1/2 teaspoon oregano
4 skinless, boneless chicken breast halves (5 ounces each)
1 cup frozen corn kernels, thawed
1 tablespoon lime juice
1 In a medium bowl, stir together the salsa, chili powder, and oregano.
2 Measure out 1 cup of the salsa mixture and place it in a shallow pan big enough to hold the chicken in a single layer. Add the chicken and turn to coat well with the salsa mixture. Cover and marinate in the refrigerator for 20 minutes.
3 Meanwhile, add the corn to the bowl with the remaining salsa mixture. Stir in the lime juice.
4 Preheat the broiler. Broil the chicken 4 to 6 inches from the heat for about 8 minutes, or until cooked through. Serve the chicken with the salsa-corn mixture spooned on top. Makes 4 servings
Salsa-Marinated Flank Steak Substitute 1 pound well-trimmed flank steak for the chicken. Marinate for 30 minutes in the refrigerator. Broil for about 8 minutes for medium-rare and 1 or 2 minutes longer for medium.
per serving: calories 224, total fat 4.3g, saturated fat 1.1g, cholesterol 78mg, dietary fiber 3g, carbohydrate 16g, protein 31g, sodium 510mg
good source of: niacin, selenium, vitamin B6
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimuma benefit for your arthritic hands. However, some foodslike canned beanscan hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.