diet

Jerk Chicken with Spicy Mango Topper

Eli Ben-yehuda

Written by Eli Ben-yehuda

On May 13, 2019

Try this spicy Jamaican chicken for a DASH night meal with friends and family this weekend to tantalize and rev up your taste-buds. Who says food has to be boring.

 

For a terrific DASH dessert after this zesty meal, serve some creamy low-fat vanilla yogurt topped with chunks of fresh, juicy mango.

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For Spicy Mango Topper
  • 2 ripe mango’s, peeled, pitted and cut into 1/4-inch dice
  • 1/4 cup lime juice
  • 2 tablespoon brown sugar
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ground allspice
For Jerk Chicken
  • 4 boneless, skinless chicken breasts, flattened slightly (about 1 1/2 pounds)
  • 2 tablespoon Jamaican jerk seasoning blend
  • 1 lime, halved
Instructions

Stir together mango, lime juice, brown sugar, red pepper, garlic powder, cinnamon and allspice in a medium bowl; set aside.

 

Rinse chicken and pat dry. Sprinkle on both sides with jerk seasoning and let stand for 10 minutes.

 

Cook on a well oiled grill over medium heat for about 5 to 7 minutes on each side, or until chicken is cooked through. Remove from grill and squeeze lime halves over chicken. Serve with mango topper.

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Prep Time: 30 minutes (including 10 minutes stand time)

 

Cook Time: 10 – 15 minutes

 

Per serving: 289 calories, 3 g total fat, 99 mg cholesterol, 188 mg sodium, 27 g carbohydrates, 2 g fiber, 40 g protein

 

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Written by Eli Ben-Yehuda

With a passion for health advocacy Eli researches and writes many articles concerning improving the lives of people diagnosed with high blood pressure and the complication they experience. He believes educating people is the best way to improve their overall health.

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