Caribbean Baked Chicken with Mango - 6g Carbs, 1g Fiber
From the South Beach Diet Cookbook: A Taste of the Tropics
Mango, garlic, ginger, and hot spices combine to create an
explosive flavor payoff–without added fat or sodium.
Prep Time: 20 minutes
Cooking Time: 30 minutes
2 jalapeño chile peppers, halved and seeded (wear plastic
gloves when handling)
1/2 med onion, halved
2 cloves garlic, minced
1 slice (1/4" thick) peeled fresh ginger
1 Tbsp extra virgin olive oil
1 Tbsp white wine vinegar
1 tsp jerk seasoning
1 tsp ground allspice
1/4 tsp salt
4 boneless, skinless chicken breast halves
1/2 mango, peeled and finely chopped
1 Tbsp chopped cilantro leaves
1. Preheat oven to 450 degrees F. Coat 13" x 9" baking pan with
cooking spray.
2. In food processor, combine peppers, onion, garlic, ginger,
oil, vinegar, jerk seasoning, allspice, and salt. Process until
very finely chopped, stopping machine a few times to scrape
down inside of container.
3. Spread jalapeño mixture on both sides of chicken breasts.
Place into prepared baking pan.
4. Bake 30 minutes or until thermometer inserted into thickest
portion registers 170 degrees F and juices run clear.
5. Place chicken onto 4 plates, and scatter mango on top.
Sprinkle with cilantro.
Makes 4 Servings
Per Serving:
186 Calories, 28g Protein, 5g Fat, 1g Sat Fat, 68mg Cholesterol,
6g Carbs, 1g Fiber, 264mg Sodium