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Low-Fat Chicken Salad
With Jerk Vinaigrette
1 can (8 ounces) unsweetened pineapple chunks
1-1/4 pounds boneless, skinless chicken breasts, cut
into 3-inch cutlets
2 tablespoons flour mixed with 1/2 teaspoon salt
3-1/2 teaspoons Canola oil
1 sweet red pepper, cut into thin strips
2 tablespoons Jerk Sauce (recipe below)
1/2 head lettuce, such as green leaf or red leaf,
or 1/2 pound Mesclun mix
Drain pineapple and reserve 1/4 cup of juice.
Coat chicken with flour-salt mixture and saute in 2 teaspoons hot oil until browned on both sides and cooked through, about 10 minutes. Stir in red pepper and pineapple. Remove from heat.
Heat jerk sauce, remaining 1-1/2 teaspoons oil and
the reserved pineapple juice. Pour over
chicken mixture and toss.
Scatter lettuce over a platter and top with chicken mixture. Serve warm.
Makes 4 servings.
Jerk Sauce
1-1/2 cup chopped scallions
2 jalapeno peppers, seeded
3 cloves garlic
2 tablespoons ground allspice
1 tablespoons snipped fresh thyme, or 1 teaspoon dried
1 tablespoons Worcestershire sauce
1 teaspoon ground cinnamon
1/2 teaspoon black pepper
1/4 teaspoon freshly
grated nutmeg
1/4 cup cider vinegar
In a food processor, puree scallions, peppers, garlic,
allspice, thyme, Worcestershire sauce, cinnamon, black pepper, nutmeg and
cider vinegar. Simmer sauce, stirring constantly, for 10 minutes.
Cool. Store covered in refrigerator.
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