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Jerk Chicken and Pasta
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Jerk Chicken and Pasta
Yield: Makes 4 servings
Caribbean inspired, jerk sauce is a highly seasoned combination of spices and herbs used with chicken, pork and fish.
Ingredients:
Jerk Sauce (recipe follows)
12
ounces boneless skinless chicken breasts
Nonstick cooking spray
1
cup canned fat-free reduced-sodium chicken broth
1
green bell pepper, sliced
2
green onions with tops, sliced
8
ounces uncooked fettuccine, cooked and kept warm
Grated Parmesan cheese (optional)
Preparation:
1.
Prepare Jerk Sauce. Spread sauce on both sides of chicken. Place in glass dish; refrigerate, covered, 15 to 30 minutes.
2.
Spray medium skillet with cooking spray. Heat over medium heat until hot. Add chicken; cook 5 to 10 minutes or until browned and no longer pink in center. Add chicken broth, bell pepper and onions; bring to a boil. Reduce heat and simmer, uncovered, 5 to 7 minutes or until vegetables are crisp-tender and broth is reduced to thin sauce consistency.
3.
Remove chicken from skillet and cut into slices. Toss fettuccine, chicken and vegetable mixture in large serving bowl. Sprinkle with Parmesan cheese, if desired.
Nutritional Information:
| Serving Size: | |
| Sodium | 51 mg |
| Protein | 27 g |
| Fiber | 1 g |
| Carbohydrate | 50 g |
| Cholesterol | 52 mg |
| Saturated Fat | 1 g |
| Total Fat | 4 g |
| Calories from Fat | 9 % |
| Calories | 345 |
Dietary Exchange:
| Meat | 2-1/2 |
| Starch | 3 |
This recipe appears in: Island
