Jamaican-Spiced Chicken Thighs (Cooking Light)

TamTastic

Jamaican-Spiced Chicken Thighs


Complete the menu with mashed sweet potatoes and a mixed green salad. For more heat, leave the seeds in the jalapeño.


1/4 cup minced red onion
1 tablespoon sugar
1 tablespoon finely chopped seeded jalapeño pepper
2 teaspoons cider vinegar
2 teaspoons low-sodium soy sauce
1/2 teaspoon salt
1/2 teaspoon ground allspice
1/2 teaspoon dried thyme
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
Cooking spray

1. Combine first 10 ingredients in a large bowl; add chicken, tossing to coat. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; cook 6 minutes or until done.


Yield: 4 servings (serving size: 2 chicken thighs)

CALORIES 187 (27% from fat); FAT 5.7g (sat 1.4g,mono 1.7g,poly 1.4g); IRON 1.6mg; CHOLESTEROL 115mg; CALCIUM 21mg; CARBOHYDRATE 5g; SODIUM 503mg; PROTEIN 27.5g; FIBER 0.5g

Cooking Light, MAY 2008

TamTastic

Jamaican-Spiced Chicken Thighs


Complete the menu with mashed sweet potatoes and a mixed green salad. For more heat, leave the seeds in the jalapeño.


1/4 cup minced red onion
1 tablespoon sugar
1 tablespoon finely chopped seeded jalapeño pepper
2 teaspoons cider vinegar
2 teaspoons low-sodium soy sauce
1/2 teaspoon salt
1/2 teaspoon ground allspice
1/2 teaspoon dried thyme
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
Cooking spray

1. Combine first 10 ingredients in a large bowl; add chicken, tossing to coat. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; cook 6 minutes or until done.


Yield: 4 servings (serving size: 2 chicken thighs)

CALORIES 187 (27% from fat); FAT 5.7g (sat 1.4g,mono 1.7g,poly 1.4g); IRON 1.6mg; CHOLESTEROL 115mg; CALCIUM 21mg; CARBOHYDRATE 5g; SODIUM 503mg; PROTEIN 27.5g; FIBER 0.5g

Cooking Light, MAY 2008

chrissyh

Sounds so good.

chimpoco

I think I found dinner