Caribbean chicken dish
FLAVOURS OF THE WORLD

Caribbean chicken

Pump up the calypso music – this mouth-watering chicken will make you feel like you’re dancing on a Caribbean beach.

Carb Smart

Cooked chicken on a platter.

 

Developed by Emily Richards (PH Ec.)  

4 servings  
20 minutes (prep: 5 mins / cook: 15 mins)  

3 (1451 ratings)
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Time required

20 minutes

Carbohydrates

5 g/serving

Ingredients

  • 4 small boneless skinless chicken breasts, tenderloins removed (about 1 lb/500 g)
  • 2 tsp (10 mL) jerk seasoning
  • 1 tsp (5 mL) canola oil
  • ½ cup (125 mL) light coconut milk
  • ½ cup (125 mL) orange juice
  • 2 tsp (10 mL) all-purpose flour
  • 1 tbsp (15 mL) chopped fresh mint

 

  • Calories 172
  • Carbs 5 g
  • Fibre 0 g

Directions

  1. Spread chicken evenly with jerk seasoning; set aside.
  2. In a large nonstick skillet, heat oil over medium high heat and brown chicken evenly on both sides. Reduce heat to medium.
  3. In a small bowl, whisk together coconut milk, orange juice and flour. Pour into skillet and stir around chicken. Bring to a simmer and cook, turning chicken over once for about 8 minutes or until chicken is no longer pink inside. Sprinkle with mint to serve.

Vegetarian option:

Substitute chicken with 340 g of tempeh. Follow same steps for cooking.

Per serving (1 of 4)

  • Calories 172
  • Protein 27 g
  • Total fat 4 g
    • Saturated fat 2 g
    • Cholesterol 67 mg
  • Carbohydrates 5 g
    • Fibre 0 g
  • Sodium 203 mg
  • Potassium 448 mg

© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.

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Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.