Jamaican Chicken Poultry Low Fat
Last updated 10/4/2011 7:54:46 PM. Recipe ID 15531. Report a problem with this recipe.
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Title: Jamaican chicken
Categories: Poultry, Main dish, Low-fat
Yield: 4 Servings
4 Chicken breast halves
-- (4 oz each)
-- skinned, boned
2 1/2 tb All-purpose flour
1 tb Flaked coconut, minced
1 ts Curry powder; divided
1/2 ts Salt
1/4 ts Pepper
1 Egg white; lightly beaten
Vegetable cooking spray
2 ts Reduced-calorie margarine
1 md Banana; cut into 1/2" slices
3/4 c Unsweetened pineapple juice
3 Green onions; cut diagonally
-- into 1/4" pieces
2 c Cooked long-grain rice
-- (cooked w/o salt or fat)
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
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