Eye Matters
June 3, 2014
Grilled chicken and mango on baby greens

Hello Readers,

I hope you enjoyed last week’s recipe. Here is another one especially rich in: vitamin C, vitamin E, lutein/zeaxanthin, folate, and zinc.

Also rich in: plant-based omega-3s, fibre, B vitamins, iron, and potassium.{{more}}

Ingredients:

o 1/4 cup low-sodium soy sauce

o 1 tablespoon sesame oil

o 1 tablespoon minced fresh ginger root

o 2 tablespoons lemon juice

o pinch of red pepper flakes

o 4 four-ounce skinless chicken breasts, cut into 1” strips

Dressing:

o 3 tablespoons lemon juice

o 1 tablespoon minced lemon peel

o 2 tablespoons extra virgin olive oil

o 1 tablespoon honey

o salt and pepper to taste

o cooking spray

o 8 cups baby lettuce

o 1/2 cup thinly sliced red onion

o 1/2 cup julienned red bell pepper

o 1 large mango, peeled, seeded, and diced

o 2 tablespoons mint leaves, minced

Directions

1. Marinade: In a blender, whip soy sauce, oil, ginger, lemon juice, and red pepper flakes. Place chicken in a shallow pan and pour marinade over top. Turn to coat, cover, and refrigerate up to one hour.

2. Dressing: Blend ingredients (lemon juice and peel, oil, honey, and salt/pepper). Set aside for flavours to blend.

3. Spray a large, non-stick skillet with cooking spray and heat over medium-high heat. Add chicken strips and cook on each side for two minutes, or until done. Remove from heat.

4. In a large salad bowl, toss lettuce, onions, and peppers. Add dressing and toss thoroughly. Divide onto four salad plates. Top with chicken strips and mango. Sprinkle with mint leaves.

Makes 4 servings.

Nutritional information (per serving): 291 calories; 33 per cent fat (10.6 g total, 1.7 g saturated); 192 mg omega-3s; 28 per cent carbohydrate (20.4 g); 39 per cent protein (28.4 g); 66 mg cholesterol; 3 g fiber, 77 mg vitamin C; 2.3 mg vitamin E; 1.3 mg zinc; 598 mg sodium.

Enjoy!

Dr Kenneth Onu is a resident Consultant Ophthalmologist at the Beachmont Eye Institute/Eyes R Us Send questions to: [email protected]

Tel: 784 456-1210