Jamaican Chicken Breast with Mashed Sweet Potatoes
- Number of Servings: 1
Ingredients
Sweet potato, cooked, baked in skin, without salt, 1 small Chicken Breast, no skin, 5 ounces *Caribbean Jerk Seasoning, .25 tbsp Beans, black, .5 cup Red Ripe Tomatoes, .5 cup, chopped or sliced *Swanson Chicken Broth 100% fat free 33% less sodium, .25 cup *Green Onion, raw, 1 stalk, .5 gram(s) Country Crock, Shedd's Spread Country Crock Plus Calcium ..., .5 tsp
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 JAYDENSMOM2004.
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 JAYDENSMOM2004.
Nutritional Info Amount Per Serving
- Calories: 358.6
- Total Fat: 3.9 g
- Cholesterol: 82.2 mg
- Sodium: 286.4 mg
- Total Carbs: 37.3 g
- Dietary Fiber: 10.5 g
- Protein: 42.3 g
Member Reviews