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.

Diabetic Living Magazine
Source: Diabetic Living Magazine

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Recipe Summary

active:
25 mins
total:
6 hrs 40 mins
Servings:
4
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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.

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  • 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; 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.