Caribbean Baked Chicken with Mango

By John Crowley

Ingredients
  • 2 jalapeño chile peppers, halved and seeded (wear plastic gloves when handling)

  • 1/2 med onion, halved

  • 2 cloves garlic, minced

  • 1 slice (1/4" thick) peeled fresh ginger

  • 1 Tbsp extra virgin olive oil

  • 1 Tbsp white wine vinegar

  • 1 tsp jerk seasoning

  • 1 tsp ground allspice

  • 4 boneless, skinless chicken breast halves

  • 1/2 mango, peeled and finely chopped

  • 1 Tbsp chopped cilantro leaves

Directions
  1. Mango, garlic, ginger, and hot spices combine to create an explosive flavor payoff—without added fat or sodium.

  2. Prep Time: 20 minutes.

  3. Cooking Time: 30 minutes

  4. Preheat oven to 450 degrees F. Coat 13" x 9" baking pan with cooking spray.

  5. In food processor, combine peppers, onion, garlic, ginger, oil, vinegar, jerk seasoning, allspice, and salt. Process until very finely chopped, stopping machine a few times to scrape down inside of container.

  6. Spread jalapeño mixture on both sides of chicken breasts. Place into prepared baking pan.

  7. Bake 30 minutes or until thermometer inserted into thickest portion registers 170 degrees F and juices run clear.

  8. Place chicken onto 4 plates, and scatter mango on top. Sprinkle with cilantro.

  9. Recipe from www.diabetic-diet-secrets.com, used by permission.


Nutritional Facts

Servings
1
* Per Serving
186 Calories
* 28g Protein
* 5g Fat
* 1g Sat Fat
* 68mg Cholesterol
* 6g Carbs
* 1g Fiber. Portions
Makes 4 Servings

chicken poultry low-carb low-cholesterol