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Healthy recipe of the month: Jerk chicken salad

By BrighterLife.ca, BrighterLife.ca

Comments (1)

Healthy recipe of the month: Jerk chicken saladEnjoy your own midsummer Caribbean festival with this tasty, meal-sized salad. The allspice is the essential ingredient for that true jerk flavour. Pump up the cayenne for more kick, and get the benefits of all that fibre and iron (and lots of B vitamins).

Ingredients:

Marinade/dressing

¾ cup lightly packed brown sugar 175 mL
½ cup raspberry vinegar 125 mL
½ cup water 125 mL
3 tbsp ground allspice 45 mL
½ tsp cayenne pepper (or to taste) 2 mL
Salt and freshly ground black pepper

Salad

4 boneless, skinless chicken breasts 4
(about 1 lb/500 g), cut into strips
½ cup frozen corn kernels, thawed (or use fresh) 125 mL
½ cup canned black beans or kidney beans, drained and rinsed 125 mL
1 head romaine lettuce (small to medium),
washed and torn (or 8 cups/2 L lettuce mix of your choice)
1
1 carrot, sliced 1
½ cup sliced cucumber 125 mL
½ cup sliced bell pepper (any colour) 125 mL
Nonfat, plain yogurt (optional)

Directions:

  1. Prepare the marinade/dressing: In a large bowl, combine brown sugar, vinegar, water, allspice, cayenne and salt and pepper to taste.
  2. Place chicken in a shallow dish and pour in half of the marinade/dressing. Cover and refrigerate for at least one hour, or overnight.
  3. Add corn and beans to the remaining marinade/dressing. Cover and refrigerate for at least one hour or overnight.
  4. Remove chicken from marinade and discard marinade. Working in small batches, stir-fry chicken for 5 to 6 minutes or until no longer pink inside. Don’t crowd the pan, or the chicken will steam instead of browning. (Alternatively, you can grill the chicken.)
  5. To the corn-bean mixture, add romaine, carrot, cucumber and bell pepper; toss to coat vegetables with dressing.
  6. Make a bed of salad on each of 4 plates and top with chicken and a dollop of plain, nonfat yogurt, if desired.

Makes 4 servings

Nutrition per serving

Calories 353
Total fat 2.9 g
Sodium 187 mg
Carbohydrate 50.1 g
Fibre 6.1 g
Protein 34.6 g
Calcium 116 mg
Iron 3.3 mg

Diabetes food choice values per serving: 2½ carbohydrates, 3 meat and alternatives.

Follow up with a cooling tropical dessert like Creamy Dreamy Fruit Salad, from the Canadian Diabetes Association.

Jerk chicken salad recipe courtesy of Dietitians of Canada, Simply Great Food by Patricia Chuey, Eileen Campbell and Mary Sue Waisman and Dietitians of Canada © www.robertrose.ca. Reprinted with publisher permission.

More healthy recipes:

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Caroline.Nash@sunlife.com on

Hi – I have made comments on “healthy” articles before, but haven’t had a response.

Anything with added refined sugar is not healthy and so this again is misleading. Also, even better you can encourage people to boil their beans, rather than use canned!

Thanks

Caroline Nash, LL.B., CAMS | Manager, Regulatory Compliance | Sun Life Financial Phone 416-204-3811 | caroline.nash@sunlife.com | 150 King Street West, Toronto, ON, M5H 1J9 Sun Life Wellness Ambassador Life’s brighter under the sun

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