Heart Healthy
Vietnamese marinades feature a host of flavors, including sweet, sour, salty, and hot. In this recipe, honey, lime juice, soy sauce, and red pepper flakes are the key players. You can use the full 1/2 teaspoon of red pepper flakes or scale it back to suit your taste. The tangy chicken is partnered with a colorful salad that's chock-full of vegetables.
Print Recipe
Vietnamese Marinated Grilled Chicken with Corn-and-Avocado Salad
-
Servings:
6
-
Serving Size :
3 ounces chicken and 1 cup salad
Ingredients
**********
-
1 1/2 pounds chicken thighs
Ingredients
-
3 tablespoons honey -
3 tablespoons lime juice -
3 tablespoons soy sauce -
2 tablespoons canola or corn oil -
2 teaspoons garlic -
1 teaspoon ginger -
1/2 teaspoon red pepper flakes
Salad Ingredients
-
6 ears corn -
2 medium avocados -
2 medium tomatoes -
3/4 cup basil -
2 tablespoons red onion -
1 tablespoon canola or corn oil -
1 tablespoon vinegar -
1/4 teaspoon salt -
1/8 teaspoon black pepper
Directions
Tip: Click on step to mark as complete.
-
In a shallow glass dish, whisk together the marinade ingredients. Add the chicken, turning to coat. Cover and refrigerate for 4 to 24 hours, turning occasionally. -
When the chicken has marinated, preheat the grill on medium high. Drain the chicken, discarding the marinade. Let the chicken stand at room temperature for 15 minutes. -
Meanwhile, wrap each ear of corn in heavy-duty aluminum foil. -
Grill the corn for 15 to 20 minutes, or until tender, turning occasionally. Remove from the grill. Let cool. Using potholders, carefully remove the corn from the foil. -
Meanwhile, grill the chicken for 5 minutes on each side, or until it registers 165°F on an instant-read thermometer. -
When the corn is cool enough to handle, using a knife, cut off the kernels from each cob. Transfer to a large bowl. -
Stir in the remaining salad ingredients, tossing gently to combine. -
Serve the salad with the chicken.
Cooking Tip: Don’t feel like grilling? No problem. Preheat the oven to 400°F. Put the oven rack at the top level. Place a wire rack on a baking sheet. Roast the chicken on the wire rack for 20 minutes on each side, or until it registers 165°F on an instant-read thermometer. Place the foil-wrapped corn on a separate baking sheet. Roast the corn for 20 to 25 minutes, or until tender.
Keep it Healthy: Grilling or roasting vegetables is a delicious way to add a charred flavor without unwanted fat.
Tip: Be sure to use ground ginger as called for in this marinade rather than fresh gingerroot. Fresh gingerroot contains a compound that breaks down the chicken. While it’s fine to use fresh gingerroot for a quick marinade, it will make the chicken mushy if it marinates for more than 1 or 2 hours, as is the case in this recipe.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 404 | |
|---|---|---|
| Total Fat | 20.5 g | |
| Saturated Fat | 3.5 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 4.0 g | |
| Monounsaturated Fat | 11.0 g | |
| Cholesterol | 106 mg | |
| Sodium | 389 mg | |
| Total Carbohydrate | 36 g | |
| Dietary Fiber | 9 g | |
| Sugars | 7 g | |
| Protein | 26 g | |
Dietary Exchanges
2 starch, 1 vegetable, 3 lean meat, 2 fat
-
Servings:
6
-
Serving Size :
3 ounces chicken and 1 cup salad
Ingredients
**********
-
1 1/2 pounds chicken thighs
Ingredients
-
3 tablespoons honey -
3 tablespoons lime juice -
3 tablespoons soy sauce -
2 tablespoons canola or corn oil -
2 teaspoons garlic -
1 teaspoon ginger -
1/2 teaspoon red pepper flakes
Salad Ingredients
-
6 ears corn -
2 medium avocados -
2 medium tomatoes -
3/4 cup basil -
2 tablespoons red onion -
1 tablespoon canola or corn oil -
1 tablespoon vinegar -
1/4 teaspoon salt -
1/8 teaspoon black pepper
Directions
Tip: Click on step to mark as complete.
-
In a shallow glass dish, whisk together the marinade ingredients. Add the chicken, turning to coat. Cover and refrigerate for 4 to 24 hours, turning occasionally. -
When the chicken has marinated, preheat the grill on medium high. Drain the chicken, discarding the marinade. Let the chicken stand at room temperature for 15 minutes. -
Meanwhile, wrap each ear of corn in heavy-duty aluminum foil. -
Grill the corn for 15 to 20 minutes, or until tender, turning occasionally. Remove from the grill. Let cool. Using potholders, carefully remove the corn from the foil. -
Meanwhile, grill the chicken for 5 minutes on each side, or until it registers 165°F on an instant-read thermometer. -
When the corn is cool enough to handle, using a knife, cut off the kernels from each cob. Transfer to a large bowl. -
Stir in the remaining salad ingredients, tossing gently to combine. -
Serve the salad with the chicken.
Cooking Tip: Don’t feel like grilling? No problem. Preheat the oven to 400°F. Put the oven rack at the top level. Place a wire rack on a baking sheet. Roast the chicken on the wire rack for 20 minutes on each side, or until it registers 165°F on an instant-read thermometer. Place the foil-wrapped corn on a separate baking sheet. Roast the corn for 20 to 25 minutes, or until tender.
Keep it Healthy: Grilling or roasting vegetables is a delicious way to add a charred flavor without unwanted fat.
Tip: Be sure to use ground ginger as called for in this marinade rather than fresh gingerroot. Fresh gingerroot contains a compound that breaks down the chicken. While it’s fine to use fresh gingerroot for a quick marinade, it will make the chicken mushy if it marinates for more than 1 or 2 hours, as is the case in this recipe.