Beating high blood pressure with citrus-grilled chicken with melon salsa

Set this sunny mix of melon, salad greens, chicken and citrus on your dinner table! Spiked with jalapeños, this dish is healthful, carefree eating at its best and also helps you maintain healthy blood pressure.

Preparation time 20 minutes 

Cooking time 10 minutes

Serves 4

Chicken

• 4 skinless, boneless chicken breast halves, about 125 g (4 oz) each
• Salt to taste
• 2 ml (1/2 tsp) black pepper
• 1 jalapeño pepper
• 90 ml (6 tbsp) fresh lime juice, divided
• 1 garlic clove, minced
• 10 ml (2 tsp) light soy sauce

Salsa

• 1 large cucumber
• 1 small cantaloupe, cut into 2.5-cm (1-in) cubes
• 250 g (1/2 pint) cherry tomatoes, halved
• 30 ml (2 tbsp) very thinly sliced fresh basil

To serve

• 75 g (6 c/3 oz) mesclun greens

1. Preheat grill to medium or preheat broiler. Sprinkle chicken on both sides with salt and black pepper. De-vein and seed jalapeño pepper with melon baller (wear gloves when handling, as it can burn); mince. Stir 30 millilitres (2 tablespoons) lime juice, garlic, soy sauce and 5 millilitres (1 teaspoon) jalapeño in pie plate. Add chicken and turn to coat. Marinate at room temperature, turning once.

2. Meanwhile, prepare the salsa. Halve cucumber lengthwise. Remove seeds by dragging tip of spoon down center. Place cucumber cut-side down on board, and slice 0.25 centimeter (1⁄8 inch) thick. Toss cucumber, cantaloupe, tomatoes, basil and remaining jalapeño and lime juice in medium bowl. Set aside.

3. Discard marinade. Lightly coat both sides of chicken with nonstick cooking spray (preferably olive oil flavoured). Grill or broil chicken until juices run clear, about 5 minutes on each side, turning only once.

4. Transfer chicken to cutting board and cut diagonally into strips, about 1-centimetre (1/2-inch) wide. Toss with cucumber mixture. Divide mesclun among 4 plates and spoon 1/4 of the melon mixture on top of each.

• This recipe can use any kind of lean meat instead of chicken. Use turkey, pork or lean beef for variety.
• For a dish with less heat, omit the jalapeño and substitute 5 millilitres (1 teaspoon) mild chili powder. Use half in the marinade for the chicken and half in the salsa.
• Add 250 grams (1 cup) pineapple chunks (fresh or canned in its own juice) to the salsa.
• Serve over torn romaine lettuce leaves instead of mesclun.

• Cantaloupe is an excellent source of beta-carotene, a powerful antioxidant with anticarcinogenic properties.
• Hot peppers such as jalapeño have ample amounts of vitamin C, more than peppers do. And capsaicin, the chemical that causes the heat, is also very healthy.

Each serving provides:

Key nutrients: 180 Calories, 15 Calories from Fat, 2 g Fat, 0 g Saturated Fat, 0 g Trans Fat, 28 g Protein, 14 g Carb, 2 g Fibre, 210 mg Sodium

Blood pressure nutrients: 66 mg Vitamin C, 56 mg Magnesium, 814 mg Potassium, 47 mg Calcium