Jamaican Chicken

Recipe Ingredients

4		Chicken breast halves - - (4 oz each)
		Skinned - boned
2 1/2 tablespoons	37ml	All-purpose flour
1 tablespoon	15ml	Flaked coconut - minced
1 teaspoon	5ml	Curry powder - divided
1/2 teaspoon	2.5ml	Salt
1/4 teaspoon	1.3ml	Pepper
1		Egg white - lightly beaten
		Vegetable cooking spray
2 teaspoons	10ml	Reduced-calorie margarine - - divided
1 teaspoon	5ml	Banana - cut into 1/2" (medium) slices
3/4 cup	177ml	Unsweetened pineapple juice
3		Green onions - cut diagonally
		Into 1/4" pieces
2 cups	320g / 11oz	Cooked 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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