Jamaican Chicken
Submitted by black_widow_ak
Jamaican chicken breasts coated in coconut-curry flour, pan-seared, and simmered in pineapple juice with sauteed banana. A low-fat Caribbean-inspired chicken dinner served over rice.
YIELD
4 servingsPREP
30 minCOOK
20 minREADY
50 minThin-pounded chicken breasts get coated in a coconut-curry flour mixture, browned in a skillet, then simmered in pineapple juice with green onions until tender. The sauteed banana garnish on top brings a caramelized sweetness that plays against the warm curry spice.
Flattening the chicken to a quarter inch is a must. It cooks evenly and quickly, and the thin cutlets soak up more of the pineapple braising liquid. Pounding also tenderizes the meat, so even lean breast stays juicy.
The coating stays light because you’re using egg white instead of whole egg, and there’s just enough coconut in the flour mixture to give each bite a subtle tropical crunch without being heavy.
Chef Tips
- Sautee the banana slices first, then set them aside. They only need two minutes in the curried margarine. Overcooked banana turns to mush.
- Wipe the skillet clean between cooking the banana and the chicken. Leftover banana bits will burn and leave bitter specks on the crust.
- Simmer covered on low heat. The pineapple juice should barely bubble. High heat toughens the thin chicken cutlets quickly.
Variations
- Use coconut milk in place of pineapple juice for a richer, creamier sauce.
- Add a squeeze of lime and a pinch of allspice for a more authentic Jamaican flavor profile.
- Top with toasted coconut flakes and chopped macadamia nuts for extra crunch.
Ingredients
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.
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