Side Pannel
Caribbean Jerk Chicken
Caribbean Jerk Chicken
- Recipe Submitted by ADMIN on 09/26/2007
Category: Poultry, Low Fat, Diabetic
Ingredients List
- 1 lb Chicken breasts without skin
- 1 ts Whole cloves
- 1 ts Peppercorns
- 1/2 c Cider vinegar
- 1/2 c Soy sauce; low sodium
- 2 tb Olive oil
- 1/4 c Red wine
- 1/4 c Brown sugar
- 1 lg Spanish onion; chopped
- 1/4 c Scallions (white and green
- -parts), chopped
- 1 tb Jalapeno pepper; chopped
- 1/2 ts Ground allspice
- 1/2 ts Ground nutmeg
- 1 ts Thyme
- 1/4 ts White pepper
- 1/4 c Lime juice
Directions
Prepare marinade:
Crush whole cloves and peppercorns in a spice grinder or coffee grinder.
(Blender might work, too). Combine with all other ingredients, except
chicken in a blender or food processor. Blend until the marinade is thick
and smooth, with no chunks in it.
Place the chicken in a non-metal container. A glass bowl is good; so are
ziplock bags. Pour the marinade over the chicken. (Instead of individual
breasts, I used skinless chicken tenders, which I buy frozen by the large
bagful at a warehouse store). Marinate, refrigerated, for 8 hours or
overnight.
Remove the chicken from the marinade. Discard the marinade. Cook the
chicken on a grill 6 minutes on each side, or until there is no trace of
pink inside. Or, cook in a lightly-oiled cast iron pan over high heat. (You
could broil it in the oven, too.)
Slice into strips before serving, if you wish. NOTES
: I found this recipe only mildly spicy. Next time I would use more
jalapeno (about 1 entire pepper). The recipe can also be made with lean
beef, and would probably be very good that way.
Nutritional information:
1 serving contains calories: 192, calories from fat: 45, total fat: 5
grams, saturated fat: 1 gram, sodium 372 mg., carbohydrate: 6 grams,
sugars: 6 grams, protein: 29 grams.
Diabetic Exchanges: 4 very lean meats, 1/2 carbohydrate Harper %@%@% Robin
Carroll-Mann
Crush whole cloves and peppercorns in a spice grinder or coffee grinder.
(Blender might work, too). Combine with all other ingredients, except
chicken in a blender or food processor. Blend until the marinade is thick
and smooth, with no chunks in it.
Place the chicken in a non-metal container. A glass bowl is good; so are
ziplock bags. Pour the marinade over the chicken. (Instead of individual
breasts, I used skinless chicken tenders, which I buy frozen by the large
bagful at a warehouse store). Marinate, refrigerated, for 8 hours or
overnight.
Remove the chicken from the marinade. Discard the marinade. Cook the
chicken on a grill 6 minutes on each side, or until there is no trace of
pink inside. Or, cook in a lightly-oiled cast iron pan over high heat. (You
could broil it in the oven, too.)
Slice into strips before serving, if you wish. NOTES
: I found this recipe only mildly spicy. Next time I would use more
jalapeno (about 1 entire pepper). The recipe can also be made with lean
beef, and would probably be very good that way.
Nutritional information:
1 serving contains calories: 192, calories from fat: 45, total fat: 5
grams, saturated fat: 1 gram, sodium 372 mg., carbohydrate: 6 grams,
sugars: 6 grams, protein: 29 grams.
Diabetic Exchanges: 4 very lean meats, 1/2 carbohydrate Harper %@%@% Robin
Carroll-Mann
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