QUICK & EASY
Caribbean chicken
Pump up the calypso music — this mouth-watering chicken will make you feel like you’re dancing on a Caribbean beach.
Carb Smart
Developed by Emily Richards (PH Ec.)
4 servings
20 minutes (prep: 5 mins / cook: 15 mins)
Time required
20 minutes
Carbohydrates
5 g/serving
Ingredients
- 4 small boneless skinless chicken breasts, tenderloins removed (about 1 lb/500 g)
- 2 tsp (10 mL) jerk seasoning
- 1 tsp (5 mL) canola oil
- ½ cup (125 mL) light coconut milk
- ½ cup (125 mL) orange juice
- 2 tsp (10 mL) all-purpose flour
- 1 tbsp (15 mL) chopped fresh mint
- Calories 172
- Carbs 5 g
- Fibre 0 g
Directions
- Spread chicken evenly with jerk seasoning; set aside.
- In a large nonstick skillet, heat oil over medium high heat and brown chicken evenly on both sides. Reduce heat to medium.
- In a small bowl, whisk together coconut milk, orange juice and flour. Pour into skillet and stir around chicken. Bring to a simmer and cook, turning chicken over once for about 8 minutes or until chicken is no longer pink inside. Sprinkle with mint to serve.
Per serving (1 of 4)
- Calories 172
- Protein 27 g
- Total fat 4 g
- Saturated fat 2 g
- Cholesterol 67 mg
- Carbohydrates 5 g
- Fibre 0 g
- Sodium 203 mg
- Potassium 448 mg
-
©
2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.
