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Title: Caribbean jerk chicken
Categories: Diabetic, Low-fat, Poultry
Yield: 4 Servings
1 lb Chicken breasts without skin
1 ts Whole cloves
1 ts Peppercorns
1/2 c Cider vinegar
1/2 c Soy sauce; low sodium
2 tb Olive oil
1/4 c Red wine
1/4 c Brown sugar
1 lg Spanish onion; chopped
1/4 c Scallions (white and green
1 tb Jalapeno pepper; chopped
1/2 ts Ground allspice
1/2 ts Ground nutmeg
1 ts Thyme
1/4 ts White pepper
1/4 c Lime juice
Crush whole cloves and peppercorns in a spice grinder or coffee
grinder. (Blender might work, too). Combine with all other
ingredients, except chicken in a blender or food processor. Blend
until the marinade is thick and smooth, with no chunks in it.
Place the chicken in a non-metal container. A glass bowl is good; so
are ziplock bags. Pour the marinade over the chicken. (Instead of
individual breasts, I used skinless chicken tenders, which I buy
frozen by the large bagful at a warehouse store). Marinate,
refrigerated, for 8 hours or overnight.
Remove the chicken from the marinade. Discard the marinade. Cook the
chicken on a grill 6 minutes on each side, or until there is no trace
of pink inside. Or, cook in a lightly-oiled cast iron pan over high
heat. (You could broil it in the oven, too.)
Slice into strips before serving, if you wish. NOTES
: I found this recipe only mildly spicy. Next time I would use more
jalapeno (about 1 entire pepper). The recipe can also be made with
lean beef, and would probably be very good that way.
1 serving contains calories: 192, calories from fat: 45, total fat: 5
grams, saturated fat: 1 gram, sodium 372 mg., carbohydrate: 6 grams,
sugars: 6 grams, protein: 29 grams.
Diabetic Exchanges: 4 very lean meats, 1/2 carbohydrate Harper %@%@%
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