Jamaican Chicken
Yield
4 servingsPrep
30 minCook
20 minReady
50 minIngredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | each |
chicken breast halves, boneless, skinless
4 ounces each, skinned and boned |
|
| 2 ½ | tablespoons |
all-purpose flour
|
|
| 1 | tablespoon |
coconut
|
*
|
| 1 | teaspoon |
curry powder
divided |
|
| ½ | teaspoon |
salt
|
|
| ¼ | teaspoon |
black pepper
|
|
| 1 | each |
egg whites
lightly beaten |
*
|
| 1 | x |
nonstick cooking spray
|
* |
| 2 | teaspoons |
margarine
low fat, divided |
|
| 1 | each |
bananas
medium, cut into 1/2 inch slices |
|
| ¾ | cup |
pineapple juice
unsweetened |
|
| 3 | each |
scallions, spring or green onions
cut diagonally into 1/4 inch pieces |
|
| 2 | cups |
long grain rice
cooked (without salt of fat) |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | each |
chicken breast halves, boneless, skinless
4 ounces each, skinned and boned |
|
| 38 | ml |
all-purpose flour
|
|
| 15 | ml |
coconut
|
*
|
| 5 | ml |
curry powder
divided |
|
| 2.5 | ml |
salt
|
|
| 1.3 | ml |
black pepper
|
|
| 1 | each |
egg whites
lightly beaten |
*
|
| 1 | x |
nonstick cooking spray
|
* |
| 1E+1 | ml |
margarine
low fat, divided |
|
| 1 | each |
bananas
medium, cut into 1/2 inch slices |
|
| 177 | ml |
pineapple juice
unsweetened |
|
| 3 | each |
scallions, spring or green onions
cut diagonally into 1/4 inch pieces |
|
| 473 | ml |
long grain rice
cooked (without salt of fat) |
|
Directions
Place the chicken between two sheets of heavy-duty plastic wrap and flatten to ¼ inch thickness, using a meat mallet or rolling pin.
Combine the flour, coconut, ½ teaspoon curry powder, salt and pepper; stir well.
Brush both sides of each chicken breast with the egg white; dredged in the flour mixture.
Set aside.
Coat a large nonstick skillet with cooking spray; add 1 teaspoon of the margarine.
Place over medium-high heat until the margarine melts.
Stir in the remaining curry powder.
Add the banana and sauté two minutes or until the banana is lightly browned.
Remove the banana from the skillet and set it aside.
Wipe the drippings from the skillet with a paper towel.
Coat the skillet with cooking spray; add the remaining margarine.
Place over medium-high heat until the margarine melts.
Add the chicken and cook two minutes on each side or until browned.
Add the pineapple juice and green onions.
Cover, reduce the heat and simmer ten minutes or until the chicken is tender.
Serve over the rice. Garnish with the banana slices.
