Post by bee on May 16, 2007 8:22:26 GMT -5
Jamaican Chicken with Mango Salsa
From Cooking Light, April 2005
1/2 teaspoon Jamaican jerk seasoning (such as Spice Islands)
1/2 teaspoon salt, divided
4 (6-ounce) skinless, boneless chicken breast halves Cooking spray
1/4 cup minced fresh cilantro
1/4 cup finely chopped red onion
1 tablespoon chopped fresh mint
1 teaspoon brown sugar
2 teaspoons fresh lime juice
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper
1 (16-ounce) jar sliced peeled mango, drained and chopped
Directions
Heat a large nonstick skillet over medium-high heat. Sprinkle seasoning and 1/4 teaspoon of salt evenly over chicken. Coat chicken with cooking spray . Add chicken to pan; cook 4 minutes on each side or until done.
What I did: Pounded the chicken to a more uniform thickness; used Spice Islands' brand Jamaican Jerk seasoning; used canned mango (couldn't find jarred); and, because I didn't read the instructions carefully, I coated the pan, not the chicken with cooking spray.
While chicken cooks, combine 1/4 teaspoon salt, cilantro, and remaining ingredients. Serve salsa with chicken.
Yield: 4 servings (serving size: 1 chicken breast half and about 1/2 cup salsa)
Nutritional Information
CALORIES 244(9% from fat); FAT 2.4g (sat 0.6g,mono 0.6g,poly 0.5g); PROTEIN 39.8g; CHOLESTEROL 99mg; CALCIUM 33mg; SODIUM 445mg; FIBER 1.6g; IRON 1.5mg; CARBOHYDRATE 14.7g
From Cooking Light, April 2005
1/2 teaspoon Jamaican jerk seasoning (such as Spice Islands)
1/2 teaspoon salt, divided
4 (6-ounce) skinless, boneless chicken breast halves Cooking spray
1/4 cup minced fresh cilantro
1/4 cup finely chopped red onion
1 tablespoon chopped fresh mint
1 teaspoon brown sugar
2 teaspoons fresh lime juice
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper
1 (16-ounce) jar sliced peeled mango, drained and chopped
Directions
Heat a large nonstick skillet over medium-high heat. Sprinkle seasoning and 1/4 teaspoon of salt evenly over chicken. Coat chicken with cooking spray . Add chicken to pan; cook 4 minutes on each side or until done.
What I did: Pounded the chicken to a more uniform thickness; used Spice Islands' brand Jamaican Jerk seasoning; used canned mango (couldn't find jarred); and, because I didn't read the instructions carefully, I coated the pan, not the chicken with cooking spray.
While chicken cooks, combine 1/4 teaspoon salt, cilantro, and remaining ingredients. Serve salsa with chicken.
Yield: 4 servings (serving size: 1 chicken breast half and about 1/2 cup salsa)
Nutritional Information
CALORIES 244(9% from fat); FAT 2.4g (sat 0.6g,mono 0.6g,poly 0.5g); PROTEIN 39.8g; CHOLESTEROL 99mg; CALCIUM 33mg; SODIUM 445mg; FIBER 1.6g; IRON 1.5mg; CARBOHYDRATE 14.7g