Jamaican Jerk Chicken

Jamaican Jerk Chicken

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From: Diabetic Living Magazine

This easy, slow-cooker recipe will have you planning a trip to the islands. Moist, Jamaican-jerk chicken thighs, hearty black beans, tropical pineapple and a hint of jalapeño are served up over brown rice for a truly tasty and satisfying meal.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 1 (20 ounce) can pineapple chunks (juice pack)
  • 1¾ pounds skinless, boneless chicken thighs, cut into 1-inch pieces
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 small fresh jalapeño chile pepper, seeded and finely chopped (see Tip)
  • 6 tablespoons finely chopped green onions (3)
  • 2 tablespoons quick-cooking tapioca
  • 2 tablespoons red wine vinegar
  • 1 tablespoon Dijon-style mustard
  • 4 teaspoons salt-free jerk seasoning
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 orange, peeled and sectioned
  • 2 cups hot cooked brown rice
  • Sliced green onions (optional)

Preparation

  • Prep

  • Ready In

  1. Drain pineapple, reserving juice. In a 3½- or 4-quart slow cooker, place chicken, pineapple chunks, beans, jalapeño pepper and green onions (see Tip).
  2. In a small bowl, combine reserved pineapple juice, tapioca, vinegar, mustard, jerk seasoning, salt and black pepper; pour into cooker.
  3. Cover and cook on low-heat setting for 5 to 5½ hours or on high-heat setting for 2½ to 2¾ hours.
  4. To serve, top with orange sections. Serve with hot cooked rice and, if desired, sliced green onions.
  • Tips: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: ¾ cup chicken mixture and ⅓ cup cooked rice
  • Per serving: 300 calories; 5 g fat(1 g sat); 6 g fiber; 41 g carbohydrates; 27 g protein; 25 mcg folate; 82 mg cholesterol; 12 g sugars; 181 IU vitamin A; 18 mg vitamin C; 63 mg calcium; 2 mg iron; 449 mg sodium; 523 mg potassium
  • Nutrition Bonus: Vitamin C (30% daily value)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 2 starch, ½ fruit

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