Jamaican Chicken Breast with Mashed Sweet Potatoes
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 small (about 6 oz.) sweet potato1 small (about 5 oz.) boneless, skinless chicken breast half1/4 teaspoon vegetable oil1 teaspoon Caribbean jerk seasoning1/2 cup canned black beans, rinsed and drained1/2 cup chopped tomato1/4 cup reduced-sodium chicken broth1 tablespoon sliced green onions1/2 teaspoon butter or margarine
1. Scrub potato. Trim ends. Prick skin in several places with fork. Place in shallow microwave-safe dish. Micro-cook, loosely covered, for 4 to 5 minutes or until very tender, turning dish every 2 minutes. Let potato stand until cool enough to handle.
2. Meanwhile, brush chicken on both sides with oil. Rub jerk seasoning on both sides of chicken.
3. In small nonstick skillet coated with cooking spray cook chicken over medium-low heat about 6 minutes or until lightly browned, turning once. Add beans, tomato and broth to skillet. Bring to boiling. Reduce heat. Simmer, covered, about 5 minutes or until chicken is no longer pink. Stir onions into bean mixture.
4. Meanwhile, use spoon to scoop pulp from potato. Slightly mash potato. Stir in butter. Return to microwave-safe dish. Micro-cook, loosely covered, about 1 minute or until heated through. Spoon onto serving plate. Top with chicken and vegetables. Serve immediately.
Number of Servings: 1
Recipe submitted by SparkPeople user BRYSKII.
2. Meanwhile, brush chicken on both sides with oil. Rub jerk seasoning on both sides of chicken.
3. In small nonstick skillet coated with cooking spray cook chicken over medium-low heat about 6 minutes or until lightly browned, turning once. Add beans, tomato and broth to skillet. Bring to boiling. Reduce heat. Simmer, covered, about 5 minutes or until chicken is no longer pink. Stir onions into bean mixture.
4. Meanwhile, use spoon to scoop pulp from potato. Slightly mash potato. Stir in butter. Return to microwave-safe dish. Micro-cook, loosely covered, about 1 minute or until heated through. Spoon onto serving plate. Top with chicken and vegetables. Serve immediately.
Number of Servings: 1
Recipe submitted by SparkPeople user BRYSKII.
Nutritional Info Amount Per Serving
- Calories: 358.7
- Total Fat: 5.9 g
- Cholesterol: 70.0 mg
- Sodium: 571.8 mg
- Total Carbs: 47.0 g
- Dietary Fiber: 9.5 g
- Protein: 34.7 g
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