Jerk Chicken Salad
This tasty and healthy salad twist on jerk chicken can be put together in just 30 minutes.
Best Health Magazine, September 2008; Photo: Masterfile
| Servings |
| 6servings |
| Servings |
| 6servings |
Ingredients
- 1/2 English cucumber sliced (leave the skin on for more fibre)
- handful coriander
- 1 large mango cubed (optional) (an excellent source of vitamin C and beta carotene)
- 1.5 lb skinless boneless chicken breasts cubed (chicken and turkey breast are the leanest poultry choices)
- 1/4 small red onion thinly sliced
- 2 large tomatoes sliced into wedges
- 3 tbsp Jamaican jerk paste or store-bought jerk seasoning
- 1 large bell pepper cut into chunks (optional) (adds colour and has just 31 calories)
- 4 cups mixed greens
- 8-10 large bamboo skewers (Tip: Presoak a large batch of skewers, then store the extras in freezer for future use)
- 2 limes juiced (Citrus may protect against certain cancers, heart disease and stroke)
Servings: servings
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Ingredients
Servings: servings
Units:
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Instructions
- In a large bowl, coat chicken with jerk seasoning and half the lime juice; cover and refrigerate overnight (or for a minimum of 4 hours).
- Soak skewers in water and preheat gas barbecue to high; adjust to medium after about 15 minutes. Thread chicken onto skewers. (Alternate chicken with mango and pepper, if using.) Grill until cooked through (6 to 8 minutes), turning occasionally.
- Meanwhile, grill tomatoes, cut side down, for 2 to 3 minutes, then turn to finish them off. Toss tomatoes with greens, cucumber, coriander and onion. Drizzle with a little olive oil and remaining lime juice. Season with freshly ground pepper.
Recipe Notes
Per serving: , 237 calories, 30 g protein, 6 g total fat (1 g saturated fat), 15 g carbohydrates, 3 g fibre, 72 mg cholesterol, 213 mg sodium
