Jerk Marinated Chicken with Caribbean Rice

Jerk Marinated Chicken with Caribbean Rice

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From: Diabetic Living Magazine

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Jerk Marinated Chicken:
  • 2 (8 ounce) skinless, boneless chicken breast halves
  • 2 tablespoons canola oil
  • 2 tablespoons red wine vinegar
  • 2 tablespoons orange juice
  • 2 tablespoons thinly sliced green onion
  • 1 tablespoon packed brown sugar
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon seeded (if desired) and finely chopped fresh jalapeño chile pepper (see Tip)
  • 2 teaspoons Caribbean jerk seasoning
  • 3 cloves garlic, minced
  • ⅛ teaspoon salt
  • Lime wedges
  • Caribbean Rice:
  • Nonstick cooking spray (optional)
  • ½ cup chopped fresh pineapple
  • ½ cup chopped green sweet pepper
  • 1 tablespoon seeded and finely chopped fresh jalapeño chile pepper (see Tip)
  • ¼ teaspoon salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon pepper
  • ⅛ teaspoon ground cinnamon
  • 1 (8.8 ounce) pouch cooked whole grain brown rice
  • ½ cup canned no-salt-added red kidney beans
  • ¼ cup orange juice
  • ¼ cup snipped fresh cilantro

Preparation

  • Prep

  • Ready In

  1. 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.
  2. 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.
  3. Drain chicken, reserving marinade. Grill chicken, covered, over medium 15 to 18 minutes or until done (165°F), turning once. Remove from grill and let stand 5 minutes.
  4. Meanwhile, for glaze, bring the reserved marinade to boiling in a small saucepan; reduce heat. Simmer, uncovered, 10 minutes or until reduced to ¼ cup. Slice chicken. Serve over Caribbean Rice with lime wedges and drizzle with glaze.
  • Tip: Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

Nutrition information

  • Serving size: 3 ounces chicken, ¾ cup rice, 1 tablespoon glaze
  • Per serving: 286 calories; 6 g fat(1 g sat); 5 g fiber; 29 g carbohydrates; 30 g protein; 23 mcg folate; 83 mg cholesterol; 5 g sugars; 254 IU vitamin A; 39 mg vitamin C; 32 mg calcium; 2 mg iron; 265 mg sodium; 651 mg potassium
  • Nutrition Bonus: Vitamin C (65% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 3½ lean meat, 1½ starch, ½ fruit

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