Chicken with Jerk Sauce and Cool Pineapple Salsa

Healthier_Me

For the salsa:
1 tablespoon honey
1 tablespoon lime juice
1 cup finely diced pineapple
1/3 cup finely diced, seeded English cucumber
1 tablespoon chopped fresh mint leaves
For the chicken:
4 teaspoons olive oil, divided
4 skinless, boneless chicken breast halves, about 5 ounces each, pounded to 1/2-inch thick
1 cup chopped scallions (about 6 scallions)
1/2 Scotch bonnet or habanero chile pepper, seeded and finely minced (wear gloves when handling)
1 clove garlic, minced
1 teaspoon grated fresh ginger, or 1/4 teaspoon ground
1 teaspoon allspice
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried
1/2 cup low-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
2 tablespoons lime juice


For the salsa:
In a small bowl whisk together the honey and the lime juice. Combine the pineapple, cucumber and mint in a medium bowl, pour the dressing over and toss to combine. Set aside.
For the chicken:
Heat 2 teaspoons of olive oil in a large skillet over a medium-high heat. Add the chicken breasts and cook for about 4 minutes on each side, or until browned and cooked through. Transfer the chicken to a plate and cover with foil to keep warm.

Add the remaining 2 teaspoons of oil to the pan. Stir in the scallions, pepper, garlic, ginger, allspice, and thyme. Cook for 30 seconds over a medium heat. Add the chicken broth and soy sauce and cook until liquid is reduced by half, about 3 minutes. Stir in the lime juice. Put the chicken back in the pan and coat well with the sauce.

Serve with the pineapple salsa.

Yield: 4 servings (1 serving is 1 chicken breast, 2 tablespoons of sauce and 1/3 cup of salsa)


Nutrition Information
Nutritional Analysis Per Serving Calories 265
Total fat 7g Saturated fat 1g
Monounsaturated fat 4g Polyunsaturated fat 1g
Cholesterol 82mg Sodium 375mg
Carbohydrates 15g Protein 35g
Fiber 2g

Difficulty: Intermediate
Prep Time: 25 minutes
Cook Time: 15 minutes
Yield: 4 servings

http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_37571,00.html

Healthier_Me

For the salsa:
1 tablespoon honey
1 tablespoon lime juice
1 cup finely diced pineapple
1/3 cup finely diced, seeded English cucumber
1 tablespoon chopped fresh mint leaves
For the chicken:
4 teaspoons olive oil, divided
4 skinless, boneless chicken breast halves, about 5 ounces each, pounded to 1/2-inch thick
1 cup chopped scallions (about 6 scallions)
1/2 Scotch bonnet or habanero chile pepper, seeded and finely minced (wear gloves when handling)
1 clove garlic, minced
1 teaspoon grated fresh ginger, or 1/4 teaspoon ground
1 teaspoon allspice
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried
1/2 cup low-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
2 tablespoons lime juice


For the salsa:
In a small bowl whisk together the honey and the lime juice. Combine the pineapple, cucumber and mint in a medium bowl, pour the dressing over and toss to combine. Set aside.
For the chicken:
Heat 2 teaspoons of olive oil in a large skillet over a medium-high heat. Add the chicken breasts and cook for about 4 minutes on each side, or until browned and cooked through. Transfer the chicken to a plate and cover with foil to keep warm.

Add the remaining 2 teaspoons of oil to the pan. Stir in the scallions, pepper, garlic, ginger, allspice, and thyme. Cook for 30 seconds over a medium heat. Add the chicken broth and soy sauce and cook until liquid is reduced by half, about 3 minutes. Stir in the lime juice. Put the chicken back in the pan and coat well with the sauce.

Serve with the pineapple salsa.

Yield: 4 servings (1 serving is 1 chicken breast, 2 tablespoons of sauce and 1/3 cup of salsa)


Nutrition Information
Nutritional Analysis Per Serving Calories 265
Total fat 7g Saturated fat 1g
Monounsaturated fat 4g Polyunsaturated fat 1g
Cholesterol 82mg Sodium 375mg
Carbohydrates 15g Protein 35g
Fiber 2g

Difficulty: Intermediate
Prep Time: 25 minutes
Cook Time: 15 minutes
Yield: 4 servings

http://www.foodnetwork.com/food/recipes/recipe/0,1977,FOOD_9936_37571,00.html