Jerk Chicken Mango Sauté
Certain flavors are designed to be together, that is how I feel about Jerk seasoning and mangos! This is delicious and just spicy enough to get you thinking of an Island vacation.
1 pound chicken breast
1 ½ tablespoon coconut oil; divided use
1 1/2 tablespoons Jerk Seasoning
1/2 teaspoon allspice
1/2 teaspoon nutmeg
1 small onion chopped
½ chopped green bell pepper
½-1 jalapeno, chopped (can substitute 4-5 slices of jarred jalapeno)
1 Mango, chopped (can substitute 1 cup frozen chopped mango)
2 tablespoons lime juice or juice of 1 lime
2 tablespoons Mango Chutney (Major Grey’s chutney was used)
Spay a non-stick skillet with non-stick cooking spray, add 1 tablespoon coconut oil and place over medium heat.
Trim the extra fat from the chicken and pound thin (place chicken into a zip top bag in a single layer and pound with a meat mallet so that the chicken is an even thickness all the way across). Combine the Jerk seasoning with allspice and nutmeg in a small bowl. Season the chicken with the jerk seasoning mix. Once the oil is hot; place the chicken in the pan and let it cook for 3-4 minutes on each side or until done.
Remove the chicken from the pan and add remaining ½ tablespoon of coconut oil, chopped onion, green pepper, jalapeno and mango. Sauté until the onions are tender (~2-3 minutes). If the pan is too dry add a splash of water and stir to pick up any browned bits from the bottom of the pan. Squeeze in the lime juice and stir in some mango chutney and serve with cilantro.
Yield: 4 Servings
Nutrition Breakdown: Calories 250, Fat 10g (5g saturated fat), Cholesterol 75mg, Sodium 560mg, Carbohydrate 17g, Fiber 2g, Protein 25g.
Percent Daily Value: 10% Vitamin A, 60% Vitamin C, 4% Iron, 2% Calcium
Carbohydrate Choices: 1 Carbohydrate Choice
Diabetes Exchanges: ½ Vegetable, ½ Fruit, ½ Other Carbohydrate, 3 Lean Meats.