Published: November 4, 2016 | Updated: May 9, 2019
“In the Kitchen with Norton Healthcare” brings the flavors and colors of Caribbean cuisine to your plate with this popular and healthy Jamaican jerk chicken recipe.
<strong>Jamaican Jerk Chicken<br /> </strong>Makes 4 servings</p> <p><strong>Ingredients</strong></p> <p style="margin-left: 0.25in;"> Four 4-ounce boneless skinless chicken breasts</p> <p style="margin-left: 0.25in;"> ¼ cup olive oil</p> <p style="margin-left: 0.25in;"> 1½ tablespoons Jamaican jerk seasoning</p> <p style="margin-left: 0.25in;"> 1 tablespoon lime juice</p> <p style="margin-left: 0.25in;"> 2 tablespoons honey</p> <p style="margin-left: 0.25in;"> 1½ cups chicken stock</p> <p style="margin-left: 0.25in;"> Salt and pepper to taste</p> <p> <strong>Directions</strong></p> <ol> <li> Lay out chicken breast on parchment paper and lightly pound to an even thickness.</li> <li> Place chicken breast in container with a lid or large plastic bag and sprinkle with olive oil, jerk seasoning and lime juice to marinate. Prepare a minimum of one hour before cooking.</li> <li> Heat sauté pan over high heat until pan is very hot. Add chicken breast to the pan and sear on both sides for three to four minutes or until golden brown.</li> <li> Add chicken stock and honey, and reduce until juices run clear and are cooked through to 160 degrees. Add salt and pepper to taste.</li> </ol> <p style="margin-left: 0.25in;"> We suggest serving this chicken recipe with tropical fruit salsa and a farro pilaf. Keep reading for recipes for both.</p> <p> <strong>Nutrition information per serving</strong></p> <ul> <li> 231 calories</li> <li> 15 g fat</li> <li> 2.3 g saturated fat</li> <li> 605 mg sodium</li> <li> 15.3 g carbohydrate</li> <li> 0 g fiber</li> <li> 8.8 g protein</li> </ul> <p><strong>Tropical Fruit Salsa </strong></p> <p>Makes approximately 4 servings</p> <p><strong>Ingredients</strong></p> <p style="margin-left: 0.25in;"> 1 cup fresh mango (peeled and diced)</p> <p style="margin-left: 0.25in;"> 1 cup fresh papaya (diced)</p> <p style="margin-left: 0.25in;"> ¼ cup red onion (finely chopped)</p> <p style="margin-left: 0.25in;"> ¼ cup fresh cilantro (minced)</p> <p style="margin-left: 0.25in;"> ¼ cup fresh lime juice</p> <p style="margin-left: 0.25in;"> 2 teaspoons ground cumin</p> <p style="margin-left: 0.25in;"> 1/8 teaspoon salt</p> <p style="margin-left: 0.25in;"> 1/8 teaspoon black pepper</p> <p style="margin-left: 0.25in;"> 1 fresh jalapeño pepper (seeded and minced)</p> <p> <strong>Directions: </strong>Combine all ingredients in a bowl.</p> <p><strong>Nutrition information per serving</strong></p> <ul> <li> 68 calories</li> <li> 0.6 g fat</li> <li> 0.1 g saturated fat</li> <li> 78 mg sodium</li> <li> 17.8 g carbohydrate</li> <li> 1.9 g fiber</li> <li> 1.1 g protein</li> </ul> <p>To complete this meal, make a coconut macadamia farro pilaf to add hearty grains and other unique flavors.</p> <p><strong>Coconut Macadamia Farro Pilaf<br /> </strong>Yield: 4 cups<br /> Makes eight 4-ounce servings</p> <p style="margin-left: 0.25in;"> 2 cups of farro grain</p> <p style="margin-left: 0.25in;"> 1½ cups coconut milk</p> <p style="margin-left: 0.25in;"> 1½ cups vegetable stock</p> <p style="margin-left: 0.25in;"> ¼ teaspoon salt</p> <p style="margin-left: 0.25in;"> ½ teaspoon fresh garlic, chopped</p> <p style="margin-left: 0.25in;"> ½ teaspoon pepper</p> <p style="margin-left: 0.25in;"> 1 cup shredded coconut</p> <p style="margin-left: 0.25in;"> 1 cup macadamia nuts</p> <p style="margin-left: 0.25in;"> 3-4 stalks scallions, thinly sliced on a bias</p> <p> <strong>Directions</strong></p> <ol> <li> Heat oven to 350 degrees. Lay farro on a sheet tray and place in oven to toast for eight minutes.</li> <li> In a medium pot, combine coconut milk, vegetable stock and garlic, and bring to a boil. Add toasted farro and reduce heat to a simmer. Cover and cook for 20 to 25 minutes or until tender.</li> <li> Using the sheet tray from the farro, spread the coconut and macadamia nuts and place in oven to toast until lightly browned.</li> <li> Add salt, pepper and scallions to farro and fluff. Fold in the toasted coconut and macadamia nuts.</li> </ol> <p><strong>Nutrition information per serving</strong></p> <ul> <li> 298 calories</li> <li> 14.9 g fat</li> <li> 3.5 g saturated fat</li> <li> 713 mg sodium</li> <li> 11.4 g carbohydrate</li> <li> 2.2 g fiber</li> <li> 2.3 g protein</li> </ul> <p>
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