Beautiful to look at, but even more delicious to eat. Succulent grilled chicken with a smattering of Golden Beet Salsa—it’s a visual and tasty combo. Golden beets, rich in folic acid, and mustard seed, with healthy omega-3s, are considered smart foods for brain health.
Tips
- For a time-saving method, bake beets a day or two ahead and refrigerate. Simply peel and dice when ready to make salsa.
- For another menu idea, slice grilled chicken diagonally and serve in tortillas with salsa, shredded lettuce, and thick dollops of yogurt.
Honey Glazed Chicken with Golden Beet Salsa
Ingredients
- 3 Tbsp (45 mL) Dijon mustard
- 3 Tbsp (45 mL) honey
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1 Tbsp (15 mL) lemon juice
- 1 tsp (5 mL) hot curry powder
- 1/2 tsp (2 mL) paprika
- 4 boneless, skinless chicken breasts
- 3 medium-sized golden beets
- 1/4 cup (60 mL) minced red onion
- 2 Tbsp (30 mL) chopped pitted Kalamata olives
- 2 Tbsp (30 mL) extra-virgin olive oil
- 1 Tbsp (15 mL) lemon juice, plus extra if needed
- 1/4 cup (60 mL) chopped fresh cilantro
- 2 Tbsp (30 mL) chopped fresh mint
- 2 garlic cloves, finely minced
- 1 tsp (5 mL) ground cumin
- 1/2 tsp (2 mL) crushed dried red chilies
- 1/2 tsp (2 mL) yellow mustard seed
- 1/4 tsp (1 mL) paprika
- 1/4 tsp (1 mL) sea salt
Nutrition
Per serving:
- calories333
- protein30g
- fat14g
- saturated fat2g
- trans fat0g
- carbohydrates23g
- sugars18g
- fibre3g
- sodium484mg
Directions
01
In small saucepan, combine Dijon, honey, oil, juice, and seasonings. Stir over low heat until blended. Transfer to bowl. Add chicken and roll in sauce to evenly coat. Refrigerate for a couple of hours or overnight.
02
Grease grill and preheat to 350 F (180 C). Place chicken on preheated grill and barbecue, covered, for 5 or 6 minutes. Gently flip and continue to grill, covered, for 5 more minutes or until chicken registers 165 F (75 C) when tested with a meat thermometer inserted into thickest portion of the breast.
03
To make salsa, preheat oven to 375 F (190 C). Place beets in small, oven-safe saucepan with 1/4 cup (60 mL) water. Cover tightly and place in preheated oven. Bake for 40 to 50 minutes or until beets are tender when pierced. Remove and set aside.
04
When cool enough to handle, peel beets and cut into 1/2 in (1.25 cm) small dice. Place in bowl along with remaining salsa ingredients. Gently toss together. Cover and set aside. Salsa can be refrigerated for up to 2 days.
05
Serve each chicken breast with a spoonful of salsa scattered overtop. Drizzle with a little extra lemon juice, if you wish. Delicious served with grilled summer zucchini and a timbale of wild rice blend.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
