Jerk Chicken & Pineapple Slaw

Jerk Chicken & Pineapple Slaw

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From: Diabetic Living Magazine

Ready in under 30 minutes, this spicy chicken dish with sweet pinapple slaw is perfect for any night of the week.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 3 heads baby bok choy, trimmed and thinly sliced
  • 2 cups shredded red cabbage
  • ½ of a fresh pineapple, peeled, cored and chopped
  • 2 tablespoons cider vinegar
  • 4 teaspoons packed brown sugar
  • 2 teaspoons all-purpose flour
  • 2 teaspoons jerk seasoning
  • 4 skinless, boneless chicken breast halves (1 to 1¼ pounds total)

Preparation

  • Prep

  • Ready In

  1. For pineapple slaw, in a very large bowl combine bok choy, cabbage and pineapple. In a small bowl 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 brown sugar, the flour and jerk seasoning. Add chicken; shake well to coat. Grease a grill pan or a heavy 12-inch skillet. Add chicken; cook over medium heat for 8 to 12 minutes or until no longer pink (170°F), turning once halfway through cooking time. Transfer chicken to a cutting board.
  3. Slice chicken and serve with pineapple slaw.

Nutrition information

  • Serving size: 1 chicken breast half and about 1½ cups slaw
  • Per serving: 238 calories; 7 g fat(1 g sat); 3 g fiber; 19 g carbohydrates; 27 g protein; 109 mcg folate; 72 mg cholesterol; 13 g sugars; 6,150 IU vitamin A; 107 mg vitamin C; 167 mg calcium; 2 mg iron; 350 mg sodium; 819 mg potassium
  • Nutrition Bonus: Vitamin C (178% daily value), Vitamin A (123% dv), Folate (27% dv)
  • Carbohydrate Servings:
  • Exchanges: 1 vegetable, 1 fruit, 3 lean protein, ½ fat

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