 |
 |
Jerk Chicken
Quick & Easy!
Try a little something different with this Caribbean spiced chicken. A great change of pace when you're counting those calories!
PREPARATION TIME: 10 minutes
COOKING TIME: 14 minutes
NUMBER OF SERVINGS: 4
|
 |
INGREDIENTS:
6 scallions, sliced
2 tablespoons red wine vinegar
2 teaspoons packed brown sugar
1 teaspoon freshly ground black pepper
1 teaspoon salt
1/2 teaspoon allspice
1/2 teaspoon cayenne pepper
4 skinless, bone-in chicken breast halves (8 ounces each) |
|
DIRECTIONS:
1. Heat broiler.
2. Combine scallions, vinegar, brown sugar, black pepper, salt, allspice, and cayenne. Rub on all sides of chicken. Broil 7 minutes per side or until cooked through.
|
|
Nutrition Per Serving:
Per serving: Calories 210, fat 2 g, saturated fat .5 g, cholesterol 100 mg, sodium 410 mg, carbohydrate 5 g, fiber 0 g, protein 40 g.
|
|
Tips:
ABOUT CHICKEN
Nutritional power of chicken
Always an impressive dish, chicken (eaten without the skin) provides plenty of protein, little saturated fat, and good amounts of B vitamins and zinc.
Did you know?...
• A University of Minnesota study found that no significant fat is transferred from the skin to the meat when chicken is cooked. So when roasting, broiling, or grilling chicken (or game hens), it's okay to leave the skin on during cooking as long as you remove it before eating.
• A three-ounce portion of cooked skinless chicken breast supplies about half of your daily protein requirement.
• The fat in chicken is mostly monounsaturated, which some researchers believe lowers blood cholesterol.
• Chicken breast is a fairly good source of some minerals, including iron, potassium, and zinc.
At the market
• Whole chickens come in several sizes. Young, tender broiler-fryers range from 2 1/2 to 5 pounds. Roasters are larger -- from 3 1/2 to 6 pounds. Rock Cornish hens range from 3/4 to 2 pounds.
• Chicken breasts are sold whole or halved and in several forms: bone-in with skin, boneless with skin, and boneless, skinless. You can even buy skinless chicken breasts cut into bite-size nuggets -- though at a premium price.
Look for
• Choose a whole chicken with a meaty breast. The skin color will depend on the chicken's breed and diet, and does not affect nutritional value.
• Chicken breasts should look plump and smell fresh.
Prep
• Rinse the chicken under cold running water. Remove any visible fat. To reduce the risk of food poisoning, wash utensils, work surface, and hands with hot, soapy water after preparing raw chicken.
• To pound boneless, skinless chicken breasts to a uniform thickness, place chicken between two sheets of plastic wrap and pound gently with the flat side of a meat pounder or a small heavy skillet.
Basic cooking
• To avoid salmonella risk, cook a whole chicken until a thermometer inserted in the thigh (but not touching the bone) registers 180°F (the meat will be white and juices will run clear, not pink, when pierced with a fork).
• To preserve the juiciness of chicken breasts, cook them quickly (especially when broiling or baking), but long enough that the meat is fully tender and the juices run clear when chicken is pierced with a fork.
|
| From Eat Well, Stay Well |
|
|
 
|
|
|
|
 |
 |
|
 COMMUNITY RECIPE SWAP
Got a healthy recipe you want to share with other ChangeOne members?
Go to our Recipe Swap |
|
 |
|
|
|
|
