Jerk Chicken with Mango Salsa
Wild Rice and Asparagus Spears
Ingredients
- 3 (8-oz) boneless, skinless chicken breasts, cut in half lengthwise
- 1 Tbsp olive oil
- 1 Tbsp salt-free Jerk seasoning
- ½ tsp salt
- 3 mangoes, pitted and chopped
- 2 red bell peppers, finely chopped
- 2 jalapeño peppers, seeded and minced
- 2 Tbsp chopped fresh cilantro
- 1 Tbsp lime juice
Instructions
- Preheat grill or grill pan to medium-high heat.
- Pound chicken to an even thickness in a zip-top plastic bag using the heel of you hand or a meat mallet; brush with oil, and sprinkle with seasoning.
- Grill chicken, covered, 5 to 6 minutes per side or until done.
- Toss together mango, bell peppers, jalapeño, cilantro, and lime juice.
- Serve salsa over chicken.
Side Dish Ingredients
- 2 (2.75-oz) pkg quick cooking wild rice
- ⅓ cup finely chopped green onion
- ¾ tsp salt, divided
- 1½ lb asparagus, ends trimmed
- 2 Tbsp extra virgin olive oil
Side Dish Instructions
- Cook rice according to package directions.
- Remove from heat, stir in onion and ½ tsp salt.
- Wrap asparagus in wet paper towels, and place on a microwave-safe plate.
- Microwave at HIGH 3 to 4 minutes or until crisp-tender.
- Drizzle oil over asparagus; sprinkle with ¼ tsp salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
270
|
170
|
440
|
| Fat (g) | 6 | 5 | 11 |
| Sat. Fat (g) | 1 | 1 | 2 |
| Protein (g) | 27 | 8 | 35 |
| Carb (g) | 28 | 27 | 55 |
| Fiber (g) | 4 | 4 | 8 |
| Sodium (mg) | 250 | 290 | 540 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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