100 Recipes to stay FIT by smita - HTML preview

Jerk Chicken Breasts 

4 servings

Prep time: 15 minutes

Start to finish: 25minutes

Ingredients

6 scallions, trimmed and coarsely chopped

2 tablespoons dried jerk seasoning

3 tablespoons lime juice

1 tablespoon dark brown sugar (optional)

2 teaspoons reduced-sodium soy sauce

2 teaspoons canola oil

4 boneless, skinless chicken breast halves, trimmed

Instructions

1. Combine scallions, jerk seasoning, lime juice, sugar (if using), soy sauce and oil in a blender or food processor; pulse to a coarse paste. Wearing gloves to protect your hands, spread paste all over chicken. Cover and marinate in the refrigerator for at least 10 minutes or for up to 2 hours.
2. Lightly oil broiler rack and set it 5 inches from the heat source; preheat broiler.
3. Scrape most of the paste from the chicken and discard. Broil chicken, turning once, until juices run clear, 10 to 15 minutes. Let stand for 5 minutes before slicing.

Nutritional Information:

192 calories

6 total fat (1 g sat)

73 mg cholesterol

7 g carbohydrate

28 g protein

1 g fiber

450 mg sodium