Caribbean Chicken Salad - 17g Carbs, 5g Fiber
From: Flat Belly Diet Cookbook
Jerk seasoning, traditionally used in Jamaican cooking, is a flavorful
blend of allspice, thyme, garlic, onion, and habanero pepper. If you're
concerned about spiciness, no worries--the sweetness of this citrus
salad balances the heat
TIME: 40 minutes
Servings: 4
1 lb small boneless, skinless chicken breast halves
1 Tbsp jerk seasoning
2 Tbsp PLUS 1 tsp olive oil, divided
3 Tbsp freshly squeezed lime juice, divided
1 Tbsp freshly squeezed orange juice
1/2 tsp honey
1/4 tsp salt
1/4 small sweet white onion, thinly sliced
6 cups colorful mixed greens
1 mango, peeled, pitted, and sliced
1 avocado, sliced (MUFA)
1. SPRINKLE the chicken with the jerk seasoning, 1 teaspoon of the oil,
and 1 tablespoon of the lime juice. Rub in the seasonings. Let stand for
15 minutes.
2. COAT a stove-top grill pan with cooking spray. Warm over medium-high
heat for 3 minutes. Add the chicken and cook, turning once, for 10 to
12 minutes or until a thermometer inserted in the thickest portion
registers 165 degrees F. Remove from the pan to a clean plate.
3. WHISK the orange juice, honey, salt, remaining 2 tablespoons oil,
and remaining 2 tablespoons lime juice in a large bowl. Add the onion
and greens and toss to coat well.
4. CUT the chicken into 1/4" thick diagonal slices. Pour any chicken
juices from the plate into the salad. Add the mango and avocado to the
salad and toss gently again. Divide the salad among 4 plates and top
each with equal portions of the chicken.
Servings: 4
Nutrition per Serving:
310 Calories, 15g Fat, 2g Saturated Fat, 66mg Cholesterol, 454mg Sodium,
29g Protein, 17g Carbs, 5g Fiber
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