Caribbean Jerk Chicken with Pineapple Salsa

18 25 400
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 1
Caribbean Jerk Chicken with Pineapple Salsa
Health Highlights

Ingredients


100 gm Chicken breast, boneless, skinless
100 gm White rice, medium-grain, cooked
1 tsp Extra virgin olive oil
1/2 fruit Lime (juice of; (2-3 tablespoons)
1/2 tsp Garlic (minced)
1/2 tbsp Soy sauce, low sodium
1/4 tsp Onion powder
1 dash Nutmeg, ground
1/2 tsp Allspice, ground
1 dash Red pepper flakes (crushed)
1 tsp Honey
1/4 cup Pineapple (diced - for salsa)
2 2/3 tbsp Red onion (diced - for salsa)
2 2/3 tbsp Cilantro (coriander) (roughly chopped - for salsa)
1/4 medium pepper(s) Jalapeno pepper (diced, optional - for salsa)
1/2 fruit Lime (juice of - for salsa)
1 tsp Honey (- for salsa)
1 pinch Salt (to taste- for salsa)

Instructions


  1. In a medium bowl stir together all marinade ingredients. Add the chicken, toss to coat. Cover and chill for 30 minutes.
  2. While the chicken is marinating, combine all salsa ingredients in a bowl and toss to combine. Optional: combine in a blender or food processor and give it a few pulses. Chill until ready to use.
  3. Use tongs to transfer chicken to a preheated grill or skillet over medium heat (discard marinade) and cook for 6-8 minutes on each side until cooked through.
  4. Serve chicken with pineapple salsa.

Nutrition Facts

Per Portion

Calories 400
Calories from fat 71
Calories from saturated fat 12.8
Total Fat 7.9 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 4.2 g
Cholesterol 73 mg
Sodium 533 mg
Potassium 611 mg
Total Carbohydrate 57 g
Dietary Fiber 4 g
Sugars 17.9 g
Protein 26.9 g

Dietary servings

Per Portion


Fruit 1.5
Grain 1.1
Meat 1.1
Vegetables 0.7

Energy sources


Pygal55%466.54523459039933209.4908546915888218%311.7592038330697250.1657161514601227%314.3225378123212136.8060702427992255%18%27%CarbohydratesFatProtein

Meal Type(s)

Main




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