Jamaican Chicken
Source of Recipe
the web
List of Ingredients
4 chicken breast halves - (4 oz each), - skinned, boned
2 1/2 tbsp all-purpose flour
1 tbsp flaked coconut, minced
1 tsp curry powder, divided
1/2 tsp salt
1/4 tsp pepper
1 egg white, lightly beaten
1 vegetable cooking spray
2 tsp reduced-calorie margarine - divided
1 medium banana, cut into 1/2 slices
3/4 cup unsweetened pineapple juice
3 green onions, cut diagonally - into 1/
2 cup cooked long-grain rice - (cooked w/, o salt or fat)Recipe
Place the chicken between two sheets of heavy-duty plastic wrap and flatten
to 1/4" thickness, using a meat mallet or rolling pin. Combine the flour,
coconut, 1/2 teaspoon curry powder, salt and pepper; stir well. Brush both
sides of each chicken breast with the egg white; dredge in the flour
mixture. Set aside.
Coat a large nonstick skillet with cooking spray; add 1 teaspoon of the
margarine. Place over medium-high heat until the margarine melts. Stir in
the remaining curry powder. Add the banana and saute two minutes or until
the banana is lightly browned. Remove the banana from the skillet and set
it aside. Wipe the drippings from the skillet with a paper towel.
Coat the skillet with cooking spray; add the remaining margarine. Place
over medium-high heat until the margarine melts. Add the chicken and cook
two minutes on each side or until browned. Add the pineapple juice and
green onions. Cover, reduce the heat and simmer ten minutes or until the
chicken is tender. Serve over the rice. Garnish with the banana slices.
Per Serving: Calories: 364 Protein: 32 grams Carb: 42 grams Sodium: 357 mg
Fat: 6 grams (15% of calories)
* Source: Cooking Light Cookbook 1993 * Published in "Nutrition Action
Healthletter" (January/February 1994) * Typed for you by Karen Mintzias
Servings: 4
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