Classic Favorite
Grilled Caribbean Jerk Chicken Wings
Curried Pineapple-and-Rice Salad
Ingredients
- 4 lb chicken wings
- ¼ cup olive oil
- 3 large cloves garlic, minced
- ½ tsp salt
- 1 tsp pepper
- 1 cup yellow mustard
- ½ cup apple cider vinegar
- ⅓ cup molasses
- 2½ Tbsp salt-free Jerk seasoning (such as Spice Hunter)
- 2 Tbsp low-sodium soy sauce
- 1 tsp honey
Instructions
- Using a sharp knife, separate wings and drumettes. Cut off wing tips, and discard.
- Toss together wings, oil, garlic, salt, and pepper in a large bowl.
- Transfer seasoned wings to 2 gallon-size zip-top freezer bags. Seal bags, and chill at least 2 hours or up to 2 days.
- Preheat grill to medium-high heat. Remove chicken from marinade; discard marinade.
- Grill wings, covered, 20 to 25 minutes, turning occasionally, until chicken is done and skin is crisp.
- Meanwhile, whisk together mustard, vinegar, molasses, Jerk seasoning, soy sauce, and honey.
- Serve sauce with wings.
Side Dish Ingredients
- 3 cups low-sodium chicken broth
- 1 cup long-grain brown rice, rinsed
- 2 tsp curry powder
- 1 clove garlic, minced
- 2 (14-oz) cans organic pineapple chunks in juice, drained
- 2 tsp low-sodium soy sauce
- 2 green onions, chopped
Side Dish Instructions
- Bring broth to a boil over medium-high heat; add rice, curry powder, and garlic.
- Reduce heat, cover, and simmer 40 minutes or until liquid is absorbed.
- Place rice mixture and pineapple in a bowl. Stir in soy sauce and onions.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
487
|
192
|
679
|
| Fat (g) | 30 | 1 | 31 |
| Sat. Fat (g) | 8 | 0 | 8 |
| Protein (g) | 36 | 5 | 41 |
| Carb (g) | 17 | 42 | 59 |
| Fiber (g) | 2 | 3 | 5 |
| Sodium (mg) | 877 | 105 | 982 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
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