experiencelifemag.com

Print › | Back ›

Jerk Chicken With Cool Pineapple Salsa

Serves four

For the salsa

• 1 tbs. honey
• 1 tbs. fresh lime juice
• 1 cup finely diced pineapple, preferably fresh
• 1⁄3 cup seeded and finely diced English cucumber
• 1 tbs. chopped fresh mint

For the chicken

• 4 tsp. olive oil
• 4 boneless, skinless chicken breast halves (about 11⁄4 pounds), pounded between two sheets of wax paper to 1⁄2-inch thickness
• 1 cup chopped scallions (both white and green parts; about six scallions)
• 1⁄2 Scotch bonnet or habañero pepper, seeded and finely minced (wear gloves when handling)
• 1 clove garlic, minced (about 1 tsp.)
• 1 tsp. peeled and grated fresh (or 1⁄4 tsp. ground) ginger
• 1 tsp. ground allspice
• 1 1⁄2 tsp. fresh (or 1⁄2 tsp. dried) thyme leaves
• 1⁄2 cup low-sodium chicken broth
• 2 tbs. low-sodium soy sauce
• 2 tbs. fresh lime juice

To make the salsa, in a small bowl, whisk together the honey and lime juice. Combine the pineapple, cucumber and mint in a medium bowl, pour the dressing on it, and toss to combine. This can be made up to a day ahead and stored in the refrigerator in an airtight container.

To make the chicken, heat 2 tsp. of the oil in a large skillet over medium-high heat. Add the chicken breasts and cook until browned and just cooked through, about four minutes per side. Transfer the chicken to a plate and cover with aluminum foil to keep warm.

Add the remaining 2 tsp. oil to the pan. Stir in the scallions, pepper, garlic, ginger, allspice and thyme, and cook for 30 seconds over medium heat. Add the broth and soy sauce, and cook until the liquid is reduced by half, about three minutes. Stir in the lime juice. Return the chicken to the pan and coat well with the sauce.

Serve the chicken topped with the sauce and the pineapple salsa.

Per serving (one chicken breast, 2 tbs. sauce and 1/3 cup salsa):
Calories 265; total fat 7 g; monounsaturated fat 4 g; polyunsaturated fat 1 g; saturated fat 1 g; protein 35 g; carbohydrates 15 g; fiber 2 g; cholesterol 82 mg; sodium 375 mg

Excellent source of: manganese, niacin, phosphorus, protein, selenium, vitamin B6, vitamin C, vitamin K

Good source of: iron, magnesium, pantothenic acid, potassium, riboflavin, thiamin, vitamin B12, zinc

Recipe excerpted from The Food You Crave: Luscious Recipes for a Healthy Life by Ellie Krieger (Taunton Press, 2008).