Jerk Chicken with Mango Salsa
Wild Rice and Asparagus Spears
Ingredients
- 1 (8-oz) boneless, skinless chicken breast, cut in half lengthwise
- 1 tsp canola oil
- 1 tsp salt-free Jerk seasoning
- ⅛ tsp salt
- 1 mango, pitted and chopped
- 1 small red bell pepper, minced
- 1 jalapeño pepper, seeded and minced
- 1 Tbsp chopped fresh cilantro
- ½ 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 your hand or a meat mallet; brush with oil, and sprinkle with seasoning.
- Place chicken on a grill rack; grill, covered, 5 to 6 minutes per side or until done.
- Toss together mango, bell pepper, jalapeño, cilantro, and lime juice.
- Serve salsa over chicken.
Side Dish Ingredients
- 1 cup quick cooking wild rice
- 2 Tbsp finely chopped green onion
- ¼ tsp salt, divided
- ½ lb asparagus, ends trimmed
- ⅓ cup water
Side Dish Instructions
- Cook rice according to package directions.
- Remove from heat, stir in onion and ⅛ tsp salt.
- Meanwhile, place asparagus in a shallow microwave-safe dish with the water; cover dish with plastic wrap and vent corner.
- Microwave at HIGH 2 minutes or until crisp-tender.
- Drain and sprinkle with ⅛ tsp salt.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
270
|
140
|
410
|
| Fat (g) | 6 | 0 | 6 |
| Sat. Fat (g) | 1 | 0 | 1 |
| Protein (g) | 27 | 8 | 35 |
| Carb (g) | 28 | 30 | 58 |
| Fiber (g) | 4 | 5 | 9 |
| Sodium (mg) | 200 | 290 | 490 |
Diabetic Meal Plan
This recipe selected from the eMeals Diabetic Meal Plan.
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