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Jamaican Chicken

 

48

Yield

4

servings

Prep

30

min

Cook

20

min

Ready

50

min

Trans-fat Free, Good source of fiber
 

Ingredients

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)

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.

 

* not incl. in nutrient facts

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Comments

Nutrition Facts

Serving Size 275g (9.7 oz)
Amount per Serving
Calories 61615% of calories from fat
 % Daily Value *
Total Fat 10g 16%
Saturated Fat 5g 27%
Trans Fat 0g
Cholesterol 73mg 24%
Sodium 395mg 16%
Total Carbohydrate 31g 31%
Dietary Fiber 4g 15%
Sugars g
Protein 70g
Vitamin A 5% Vitamin C 42%
Calcium 6% Iron 33%
* based on a 2,000 calorie diet How is this calculated?

 

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