Caribbean Jerk Chicken
Black Beans and Brown Rice
Ingredients
- 1 Tbsp low-sodium soy sauce
- 1 Tbsp water
- 1½ tsp cornstarch
- 1 (4-oz) container pineapple chunks
- ¾ lb chicken tenderloins
- 1½ tsp salt-free Jamaican jerk seasoning (such as Spice Hunter)
- 1 Tbsp olive oil
- ½ (12-oz) pkg sliced bell pepper and onion medley
Instructions
- Stir together soy sauce, water, cornstarch, and 1 Tbsp pineapple juice from container.
- Sprinkle chicken with seasoning. Cook chicken in hot oil in a large nonstick skillet over medium-high heat 4 minutes per side. Remove chicken from skillet, and add bell pepper mixture to drippings.
- Sauté 6 minutes or until vegetables are tender; add pineapple, and cook 2 minutes or until thoroughly heated.
- Return chicken to skillet, and add cornstarch mixture; cook 2 minutes or until sauce is thickened.
Side Dish Ingredients
- 1 (8.8-oz) pouch microwavable brown rice
- 2 cloves garlic, minced
- 1 Tbsp olive oil
- 1 (15.5-oz) can black beans, drained and rinsed
- ¼ cup low-sodium chicken broth
- 2 Tbsp chopped fresh cilantro
Side Dish Instructions
- Prepare rice according to package directions.
- Meanwhile, sauté garlic in hot oil in a saucepan over medium heat 1 minute or until tender; add beans and broth. Simmer 10 minutes or until bubbly. Serve over rice, and sprinkle with cilantro.
Nutritional Information
| Main | Side | Total | |
| Servings | 3 | 3 | |
| Calories |
206
|
269
|
475
|
| Fat (g) | 6 | 7 | 13 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 27 | 11 | 38 |
| Carb (g) | 11 | 46 | 57 |
| Fiber (g) | 2 | 10 | 12 |
| Sodium (mg) | 270 | 535 | 805 |
Low Calorie Meal Plan
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