DescriptionTraditional Jamaican “jerk” is a blend of herbs and spices that often includes chilies, thyme, cinnamon, ginger, cloves, and garlic. It is typically rubbed onto meats before cooking. Look for jerk seasoning in the spice section of most supermarkets or make your own if you have time. The chicken can also be grilled outdoors.
Prep time: 20 minutes
Start to finish: 92minutes
Ingredients
1 1⁄2 pounds boneless, skinless chicken breasts
1 tablespoon jerk seasoning
2 tablespoons reduced-fat sour cream
1 tablespoon fresh lime juice
1 (1-pound) head romaine lettuce, chopped (8 cups)
1 large cucumber, peeled and sliced
2 large plum tomatoes, chopped
2 scallions, chopped
1⁄4 teaspoon salt
Instructions
Pound chicken breasts to an even 1⁄2" thickness. Lightly rub jerk seasoning on both sides of chicken breasts. Refrigerate in an airtight container for at least 1 hour.
Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add chicken and cook until cooked through, 4 to 5 minutes per side. Transfer to a cutting board, let rest for 5 minutes, then
cut into 1⁄2" thick slices.
While chicken is resting, in a large bowl combine sour cream and lime juice. Add lettuce, cucumber, tomatoes, scallions, and salt; toss well. Divide salad among 4 plates, top with chicken slices, and serve.
Nutritional Information:
230 calories
3.5 total fat (1 g sat)
8 g carbohydrate
42 g protein
3 g fiber
480 mg sodium
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