Craving some spice in your life?
Try this delicious Jamaican jerk seasoned chicken breast recipe to excite your palette at only 420 calories!
1 small (about 6 oz) sweet potato
1 small (about 5 oz) boneless, skinless, chicken breast half
1/2 teaspoon vegetable oil
1 teaspoon salt-free jerk seasoning
1/3 cup canned black beans, rinsed and drained
1/2 cup seeded and chopped tomato
1/4 cup chicken broth, low sodium
1 tablespoon sliced green onion
1/2 teaspoon butter or margarine
1. Scrub potato. Trim ends. Prick skin in several places with fork. Place in shallow microwave-safe dish. Microwave, loosely covered, at high for 4 to 5 minutes or until very tender, turning dish every 2 minutes. Let potato stand until cool enough to handle.
2. Meanwhile, brush chicken on both sides with oil. Rub jerk seasoning on both sides of chicken.
3. In small nonstick skillet coated with cooking spray cook chicken over medium-low heat about 6 minutes or until lightly browned, turning once. Add tomato, beans and broth to skillet. Bring to boiling. Reduce heat. Simmer, covered, about 5 minutes or until chicken is no longer pink. Stir onion into bean mixture.
4. Meanwhile, use spoon to scoop pulp from potato. Slightly mash potato. Stir in butter. Return to microwave-safe dish. Microwave, loosely covered, at high about 1 minute or until heated through. Spoon onto serving plate. Top with chicken and vegetables. Serve immediately.
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SOURCE: Elev8, Special K