Caribbean Chicken And Pineapple Salsa

Recipe Ingredients

		Chicken
1 1/4 cups	50g / 1.8oz	Fiber One cereal
2 teaspoons	10ml	Jerk seasoning (dry)
4		Boneless skinless chicken breast halves
1/2 cup	118ml	Buttermilk
2 teaspoons	10ml	Dijon mustard
1/2 teaspoon	2.5ml	Red pepper sauce
		Salsa
1		Crushed pineapple - (8 oz)
1/4 cup	36g / 1.3oz	Chopped red bell pepper
1/4 cup	36g / 1.3oz	Chopped apricots - if desired
1 tablespoon	15ml	Chopped fresh cilantro
1 teaspoon	5ml	Sugar
1 teaspoon	5ml	Lemon juice

Recipe Instructions

Heat oven to 400 degrees. Spray cookie sheet with cooking spray. Finely crush cereal. (Place cereal in plastic bag or between sheets of waxed paper; crush with rolling pin. Or crush in blender or food processor.) Place cereal in shallow dish. Stir in jerk seasoning.

Place chicken, buttermilk, mustard, and pepper sauce in large plastic food-storage bag. Seal bag; shake well. Remove chicken from bag; coat with cereal mixture. Place on cookie sheet.

Bake 14 to 16 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut. Meanwhile, stir together all pineapple salsa ingredients. Cover and refrigerate until serving time. Serve with chicken.

For High Altitude Locations (3,500-6,500 ft): Bake 17 to 19 minutes.

This recipe yields 4 servings. Serving size: 1/4 recipe.

Exchanges Per Serving: 4 Very Lean Meat, 1 Fruit, 1 Starch.

Nutrition Facts: Calories 260; Calories from Fat 55; Total Fat 6g; Saturated Fat 2g; Cholesterol 80mg; Sodium 260mg; Carbohydrate 31g; Dietary Fiber 10g; Protein 30g.

Source:
American Diabetes Association at http://www.diabetes.org

Rating

Average rating:

Unrated, please add a rating

Submit your rating:

• 1
• 2
• 3
• 4
• 5
• 6
• 7
• 8
• 9
• 10

Click a star to rate this recipe.