Serious Caribbean Chicken & Vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
boneless skinless fresh chicken breast 2-3 depending on size.mixed vegetables (your choice) I use California mix (Cauliflower, Carrots, Broccoli). (I have done a Chinese version of this recipe, using a baby corn, snow pea pod mix, and put a dash of soy sauce in the sauce)Uncle Ben's ready rice, Brown and wild rice, in the 90 second pouch. Jamacian Jerk sauce (the brand I use is above but there are other varieties in your local grocery store) try to stay with the 45 calories per 2 tbsp.Marzetta's green and red pepper relish. (you could cut up your own peppers into small pieces and saute them with your chicken, if you cannot find this ingredient. )the remaining ingredients are pretty standard. This is a delicious main dish. I serve little nibbler corn on cob, or a side salad and a wheat roll. The base sauce can also be used for seafood, (I have tried it on Mahi, Mahi, Flounder and shrimp.)I shared this recipe with a friend and she used pineapple pieces in the sauce too. I hope you enjoy this recipe.
In large frying pan heat olive oil on medium.
Cut chicken into bite size strips, sprinkle garlic powder and black pepper. (put into warm oil, stir fry fashion) stirring every few minutes.
Prepare mixed vegetables (your choice) by bag instructions.
In small saucepan on low heat, add the Splenda brown sugar, Jamacian Jerk sauce, Green and Red pepper relish, and 1/2 cup of water, leave on low heat, peel and separate orange and cut into bite size pieces, add to your small sauce pan, which you will stir often.
When chicken and vegetables are done, blend them together in the large frying pan, turn heat to low, prepare the Uncle Ben's rice in microwave (this is a 90 second pouch). Fold rice into chicken and veggies, then pour your serious caribbean sauce over your dish turn off the heat, let stand for 5 minutes before serving, should make 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user ALL4ME2009TOO.
Cut chicken into bite size strips, sprinkle garlic powder and black pepper. (put into warm oil, stir fry fashion) stirring every few minutes.
Prepare mixed vegetables (your choice) by bag instructions.
In small saucepan on low heat, add the Splenda brown sugar, Jamacian Jerk sauce, Green and Red pepper relish, and 1/2 cup of water, leave on low heat, peel and separate orange and cut into bite size pieces, add to your small sauce pan, which you will stir often.
When chicken and vegetables are done, blend them together in the large frying pan, turn heat to low, prepare the Uncle Ben's rice in microwave (this is a 90 second pouch). Fold rice into chicken and veggies, then pour your serious caribbean sauce over your dish turn off the heat, let stand for 5 minutes before serving, should make 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user ALL4ME2009TOO.
Nutritional Info Amount Per Serving
- Calories: 328.4
- Total Fat: 15.4 g
- Cholesterol: 20.6 mg
- Sodium: 263.2 mg
- Total Carbs: 32.9 g
- Dietary Fiber: 5.0 g
- Protein: 12.9 g
Member Reviews