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Jerk Chicken and Slaw
Ingredients
-
3
heads baby bok choy, trimmed and thinly sliced
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2
cups shredded red cabbage
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1/2
of a peeled, cored fresh pineapple, chopped
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2
tablespoons cider vinegar
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4
teaspoons packed brown sugar
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2
teaspoons all-purpose flour
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2
teaspoons jerk seasoning
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4
small skinless, boneless chicken breast halves
Directions
1. In a very large bowl combine bok choy, cabbage and pineapple. Combine cider vinegar and 2 teaspoons of the brown sugar. Drizzle over bok choy mixture; toss to coat. Set aside.
2. In a large, resealable plastic bag combine the remaining 2 teaspoons of the brown sugar, the flour, and jerk seasoning. Add chicken; shake well to coat. Cook over medium heat on a lightly greased grill pan or 12-inch heavy skillet for 6 to 8 minutes, turning once, until no pink remains (170 degrees F). Remove chicken to cutting board.
3. Slice chicken. Serve chicken with pineapple slaw. Makes 4 servings.
Nutrition Facts
(Jerk Chicken and Slaw)
- Servings Per Recipe 4,
- Calories 205,
- Protein (gm) 29,
- Carbohydrate (gm) 19,
- Fat, total (gm) 2,
- Cholesterol (mg) 66,
- Dietary Fiber, total (gm) 3,
- Sugar, total (gm) 13,
- Vitamin A (IU) 60,
- Vitamin C (mg) 1,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 14,
- Pyridoxine (Vit. B6) (mg) 1,
- Folate (µg) 109,
- Cobalamin (Vit. B12) (µg) 0,
- Sodium (mg) 318,
- Potassium (mg) 773,
- Calcium (DV %) 172,
- Iron (DV %) 2,
- Percent Daily Values are based on a 2,000 calorie diet
Top Brands
We really liked this recipe, both the chicken and slaw were very good and easy to make. I used canned pineapple instead of fresh to make life a little easier. Reminded us of a delicious lunch we had in Jamaica at a hole in the wall cafe while on our honeymoon!
8/22/2011 03:52:13 PM Report AbuseThis was a very good meal. I could do without the slaw but the chicken was delicious.
8/21/2011 01:37:19 PM Report AbuseJust made this tonight. I was ok. I liked that it prep was easy and it cooked quickly. I've never had "jerk" anything so it was a little different but flavorful with a little kick. The slaw was ok too but seemed like something was missing. The pineapple made it tolerable for me. I was looking for a well-balanced, healthy meal (i.e. low calories and low sodium) and this fit the bill in those regards. Not sure that I would make it again unless I can modify the slaw for a bit more flavor.
8/7/2011 07:04:41 PM Report Abuse