Jerk Marinated Chicken with Caribbean Rice
Source: Diabetic Living Magazine
Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.
Serving Size: 3 ounces chicken, 3/4 cup rice, 1 tablespoon glaze
286 calories; protein 30.3g 61% DV; carbohydrates 29g 9% DV; exchange other carbs 2; dietary fiber 4.7g 19% DV; sugars 4.7g; fat 5.7g 9% DV; saturated fat 0.8g 4% DV; cholesterol 82.8mg 28% DV; vitamin a iu 253.5IU 5% DV; vitamin c 39.2mg 65% DV; folate 23.3mcg 6% DV; calcium 32.2mg 3% DV; iron 1.5mg 8% DV; magnesium 49.8mg 18% DV; potassium 651mg 18% DV; sodium 265.4mg 11% DV.
3 1/2 lean meat, 1 1/2 starch, 1/2 fruit