Fire Up the Grill

Rise and shine!  It's another 80 degree March day in Michigan...who would have thought?  You might as well set up the patio furniture and do dinner outside while it lasts.  I've got a delicious recipe to share (borrowed and tweaked from Women's Health), that's fairly quick to prepare, and packed with nutrition (of course).  Drum roll, please:


Grilled Chicken and Pineapple Sandwich with a side of Black Beans and an Avocado Salad (from Super Salads) Serves 2:

*You can use a whole grain bun or a whole grain pita (recommended)*

For the Sandwich:
2 boneless, skinless USDA certified organic chicken breasts
2 pineapple slices (1/2 inch thick)
1 fresh jalapeno thinly sliced
Low-sodium Teriyaki sauce 
2 slices reduced-fat swiss cheese 
1 large whole wheat pita (cut in half and opened)
1/2 medium red onion sliced
Guy Fieri Salsa Verde Green & Mean


Place your chicken and enough teriyaki sauce to cover it in a plastic bag and marinate in the refrigerator (at least 30 minutes and up to 12 hours).  Fire up the grill and place the chicken on the rack when it's hot.  Cook one side for 5 minutes and flip, immediately adding the swiss cheese.  Cook until the cheese is melted and the chicken is cooked through (firm and lightly charred).  Remove the chicken and set aside covered.  Now add the pineapple and pita.  Watch closely, as they will cook very quick.  You want the pineapple to be soft and the pita to be lightly toasted.  When all is done, spread a little salsa verde on the pita, place the chicken in the pita topped with all the other toppings, and enjoy.  


For the Black Beans:
1 1/2 cup of black beans (rinsed and drained if canned)
1/3 cup of fresh chopped cilantro
1/2 Tsp Garlic Powder
1/2 Tsp Onion Powder


If using canned black beans rinse and drain them (you can reduce the sodium content by forty-one percent when doing this).  Put them in a small pan on medium heat and add the cilantro, garlic powder, and onion powder.  Stir and heat until warm.


For the Avocado Salad:
1/2 an Avocado chopped (1 inch cubes)
1/2 cup of corn (rinse if canned)
1 medium tomato chopped (1 inch cubes)
1/2 cup of slice cucumber (optional)
1 Tbsp Olive Oil
2 Tbsp Red Wine Vinegar
1/2 Tsp Garlic Powder


After all ingredients are chopped, combine them in a medium sized serving bowl, stir, and dish out!


I suggest preparing the salad and beans first, so that the chicken will be hot when you are ready to eat.  If there are two of you making the meal, have one person work on the salad and beans, while one person grills.  


Nutrition facts:  Black beans and chicken are wonderful sources of protein, so you're definitely going to feel satisfied after this meal.  The whole wheat pita and avocado are packed with fiber, which takes up room in your stomach and signals your body that it's full.  Swiss cheese is one of the best to eat - lower in calories and saturated fat than most others - yet remains a calcium-rich food.  So eat up!


Tip: I like using whole wheat pita for sandwiches and burgers, instead of buns - it tastes great, cuts calories, and doesn't sacrifice any nutritional content gained from a whole grain - try it!  

Credit to Ryan for introducing me to this song: Called Out in the Dark - Snow Patrol