Caribbean Chicken and Pineapple Salsa

ChubbyBunny

Chicken
1 1/4 cups Fiber One® original bran cereal
2 teaspoons jerk seasoning (dry)
4 boneless skinless chicken breasts (about 1 1/4 lb)
1/2 cup buttermilk
2 teaspoons Dijon mustard
1/2 teaspoon red pepper sauce

Pineapple Salsa
1 can (8 oz) crushed pineapple in juice, undrained
1/4 cup chopped red bell pepper
1/4 cup chopped apricots or papaya, if desired
1 tablespoon chopped fresh cilantro
1 teaspoon sugar
1 teaspoon lemon juice

1. Heat oven to 400°F. Spray cookie sheet with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or crush in food processor). Place cereal in shallow dish. Stir in jerk seasoning.
2. In large food-storage plastic bag, place chicken, buttermilk, mustard and pepper sauce. Seal bag; shake well. Remove chicken from bag; coat with cereal mixture. Place on cookie sheet.
3. Bake 14 to 16 minutes or until juice of chicken is clear when center of thickest part is cut (170°F). Meanwhile, in small bowl, mix salsa ingredients. Cover; refrigerate until serving. Serve chicken with salsa.
High Altitude (3500-6500 ft): Bake 17 to 19 minutes.

SERVES: 4 (sorry forgot this before :blushing: )

Nutrition Information:
1 Serving: Calories 300 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 380mg; Total Carbohydrate 28g (Dietary Fiber 9g, Sugars 11g); Protein 34g Percent Daily Value*: Vitamin A 15%; Vitamin C 25%; Calcium 10%; Iron 25% Exchanges: 2 Starch; 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat Carbohydrate Choices: 2

Time-Saver
Purchase a pineapple salsa at your supermarket, or experiment with other purchased salsa flavors.

Substitute
Don't have buttermilk and don't want to waste it?!? In a glass measuring cup or bowl. Combine 1 cup regular milk and either 1 Tablespoon of lemon juice or vinegar. Let sit for about 10 minutes and you are good to go!

ChubbyBunny

Chicken
1 1/4 cups Fiber One® original bran cereal
2 teaspoons jerk seasoning (dry)
4 boneless skinless chicken breasts (about 1 1/4 lb)
1/2 cup buttermilk
2 teaspoons Dijon mustard
1/2 teaspoon red pepper sauce

Pineapple Salsa
1 can (8 oz) crushed pineapple in juice, undrained
1/4 cup chopped red bell pepper
1/4 cup chopped apricots or papaya, if desired
1 tablespoon chopped fresh cilantro
1 teaspoon sugar
1 teaspoon lemon juice

1. Heat oven to 400°F. Spray cookie sheet with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or crush in food processor). Place cereal in shallow dish. Stir in jerk seasoning.
2. In large food-storage plastic bag, place chicken, buttermilk, mustard and pepper sauce. Seal bag; shake well. Remove chicken from bag; coat with cereal mixture. Place on cookie sheet.
3. Bake 14 to 16 minutes or until juice of chicken is clear when center of thickest part is cut (170°F). Meanwhile, in small bowl, mix salsa ingredients. Cover; refrigerate until serving. Serve chicken with salsa.
High Altitude (3500-6500 ft): Bake 17 to 19 minutes.

SERVES: 4 (sorry forgot this before :blushing: )

Nutrition Information:
1 Serving: Calories 300 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 380mg; Total Carbohydrate 28g (Dietary Fiber 9g, Sugars 11g); Protein 34g Percent Daily Value*: Vitamin A 15%; Vitamin C 25%; Calcium 10%; Iron 25% Exchanges: 2 Starch; 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat Carbohydrate Choices: 2

Time-Saver
Purchase a pineapple salsa at your supermarket, or experiment with other purchased salsa flavors.

Substitute
Don't have buttermilk and don't want to waste it?!? In a glass measuring cup or bowl. Combine 1 cup regular milk and either 1 Tablespoon of lemon juice or vinegar. Let sit for about 10 minutes and you are good to go!

chrissyh

bumpin to try later - sounds great