Cooking Index - Cooking Recipes & IdeasJamaican Chicken Recipe - Cooking Index

Jamaican Chicken

Type: Chicken, Poultry
Serves: 4 people

Recipe Ingredients

4   Chicken breast halves - - (4 oz each)
  Skinned - boned
2 1/2 tablespoons 37mlAll-purpose flour
1 tablespoon 15mlFlaked coconut - minced
1 teaspoon 5mlCurry powder - divided
1/2 teaspoon 2.5mlSalt
1/4 teaspoon 1.3mlPepper
1   Egg white - lightly beaten
  Vegetable cooking spray
2 teaspoons 10mlReduced-calorie margarine - - divided
1 teaspoon 5mlBanana - cut into 1/2" (medium) slices
3/4 cup 177mlUnsweetened pineapple juice
3   Green onions - cut diagonally
  Into 1/4" pieces
2 cups 320g / 11ozCooked long-grain rice - - (cooked w/o salt o

Recipe Instructions

Place the chicken between two sheets of heavy-duty plastic wrap and flatten to 1/4" thickness, using a meat mallet or rolling pin. Combine the flour, coconut, 1/2 teaspoon curry powder, salt and pepper; stir well. Brush both sides of each chicken breast with the egg white; dredge in the flour mixture. Set aside.

Coat a large nonstick skillet with cooking spray; add 1 teaspoon of the margarine. Place over medium-high heat until the margarine melts. Stir in the remaining curry powder. Add the banana and saute two minutes or until the banana is lightly browned. Remove the banana from the skillet and set it aside. Wipe the drippings from the skillet with a paper towel.

Coat the skillet with cooking spray; add the remaining margarine. Place over medium-high heat until the margarine melts. Add the chicken and cook two minutes on each side or until browned. Add the pineapple juice and green onions. Cover, reduce the heat and simmer ten minutes or until the chicken is tender. Serve over the rice. Garnish with the banana slices.

Source:
* Cooking Light Cookbook 1993 * Published in "Nutrition Action Healthletter"

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