Marinate the chicken in fridge for a few hours before cooking to make sure the chicken is juicy, tender, and flavorful. Serve over homemade zesty Caribbean Rice for a crowd-pleasing meal. Source: Diabetic Living Magazine

Diabetic Living Magazine
Advertisement

Ingredients

Jerk Marinated Chicken:
Caribbean Rice:

Directions

Instructions Checklist
  • Place chicken in a resealable plastic bag set in a shallow dish. For marinade, in a small bowl combine canola oil, vinegar, orange juice, onion, brown sugar, soy sauce, chile pepper, Caribbean jerk seasoning, garlic, and salt. Pour marinade over chicken. Seal bag; turn to coat chicken. Marinate in the refrigerator 6 to 24 hours, turning bag occasionally.

    Advertisement
  • To prepare the Caribbean Rice: Coat a medium nonstick skillet with nonstick cooking spray; heat over medium-high heat. Add pineapple, green sweet pepper, chile pepper (if desired), salt, garlic powder, pepper, and cinnamon. Cook 5 minutes, stirring occasionally. Stir in cooked whole grain brown rice, red kidney beans, and orange juice; heat through. Stir in fresh cilantro.

  • Drain chicken, reserving marinade. Grill chicken, covered, over medium 15 to 18 minutes or until done (165 degrees F), turning once. Remove from grill and let stand 5 minutes.

  • Meanwhile, for glaze, bring the reserved marinade to boiling in a small saucepan; reduce heat. Simmer, uncovered, 10 minutes or until reduced to 1/4 cup. Slice chicken. Serve over Caribbean Rice with lime wedges and drizzle with glaze.

Tips

Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Nutrition Facts

286 calories; 5.7 g total fat; 0.8 g saturated fat; 83 mg cholesterol; 265 mg sodium. 651 mg potassium; 29 g carbohydrates; 4.7 g fiber; 5 g sugar; 30.3 g protein; 254 IU vitamin a iu; 39 mg vitamin c; 23 mcg folate; 32 mg calcium; 2 mg iron; 50 mg magnesium;