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Low Fat Jamaican Jerk Chicken
4 medium skinless, boneless chicken breast halves, about 1 pound total
1/2 cup of coarsely chopped onion
2 tablespoons of lime juice
2 cloves garlic, quartered
1 teaspoon of crushed red pepper
1/2 teaspoon of salt
1/2 teaspoon of ground allspice
1/4 teaspoon of curry powder
1/4 teaspoon of coarsely ground black pepper
1/8 teaspoon of dried thyme, crushed
1/8 teaspoon of ground ginger
1 medium red, yellow or green sweet pepper, cut into 1 1/2 inch pieces
1 small zucchini, sliced 1/2 inch thick
1 tablespoon of cooking oil
1/4 teaspoon of coarsely ground black pepper
Rinse chicken; pat dry with paper towels. Place chicken in a shallow
dish.
In a blender container combine the onion, lime juice, garlic, crushed
red peeper, salt, allspice, curry powder, 1/4 teaspoon of black pepper,
thyme, and ginger. Cover and blend till smooth. Spoon over chicken,
turning to coat both sides. Cover and chill for 30 minutes.
Meanwhile, on four 8 to 10 inch skewers, alternately thread sweet pepper
and zucchini pieces. Brush with oil and sprinkle with 1/4 teaspoon of
black pepper.
Drain chicken, reserving spice mixture. Grill chicken on an uncovered
grill directly over medium coals for 12 to 15 minutes or till tender and
no longer pink, turning and brushing once with the spice mixture. Add
vegetables to the grill during the last 10 minutes of grilling, turning
frequently. Makes 4 servings
176 calories, 22g protein, 6g carbohydrate, 7g fat 91g saturated0, 59mg
cholesterol, 327mg sodium |
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