Caribbean Chicken and Pineapple Salsa

Very Healthy
Health score
63%
Caribbean Chicken and Pineapple Salsa
30 min.
4
280kcal

Suggestions


Welcome to a culinary adventure that brings the vibrant flavors of the Caribbean right to your kitchen! Our Caribbean Chicken and Pineapple Salsa is not just a dish; it's a celebration of taste and health. With a health score of 63, this recipe is designed for those who want to indulge in delicious food without compromising their wellness goals.

Imagine tender, juicy chicken breasts coated in a crunchy, flavorful cereal crust, perfectly seasoned with jerk spices that transport you to sun-soaked beaches. Paired with a refreshing pineapple salsa that combines the sweetness of crushed pineapple, the zest of lemon juice, and the crunch of red bell pepper, this dish is a feast for the senses. Each bite is a delightful balance of protein, healthy fats, and wholesome carbohydrates, making it an ideal choice for a starter, snack, or light meal.

Ready in just 30 minutes, this recipe is perfect for busy weeknights or casual gatherings with friends. The vibrant colors and enticing aromas will impress your guests, while the ease of preparation will leave you with more time to enjoy their company. So, roll up your sleeves and get ready to create a dish that not only tastes amazing but also nourishes your body. Dive into the flavors of the Caribbean and make your next meal a memorable one!

Ingredients

  • 1.3 cups all-bran cereal 
  • 0.5 cup buttermilk 
  • teaspoons dijon mustard 
  • tablespoon cilantro leaves fresh chopped
  • teaspoons walkerswood jamaican jerk seasoning dry ()
  • teaspoon juice of lemon 
  • 0.3 cup apricots chopped
  • 0.5 teaspoon hot sauce red
  • oz pineapple rings crushed undrained canned
  • 0.3 cup bell pepper red chopped
  • 1.3 lb chicken breast boneless skinless
  • teaspoon sugar 

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven
  • ziploc bags
  • rolling pin
  • meat tenderizer

Directions

  1. Heat oven to 400F. Spray cookie sheet with cooking spray.
  2. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or crush in food processor).
  3. Place cereal in shallow dish. Stir in jerk seasoning.
  4. In large food-storage plastic bag, place chicken, buttermilk, mustard and pepper sauce. Seal bag; shake well.
  5. Remove chicken from bag; coat with cereal mixture.
  6. Place on cookie sheet.
  7. Bake 14 to 16 minutes or until juice of chicken is clear when center of thickest part is cut (170F). Meanwhile, in small bowl, mix salsa ingredients. Cover; refrigerate until serving.
  8. Serve chicken with salsa.

Nutrition Facts

Calories280kcal
Protein45.31%
Fat17.74%
Carbs36.95%

Properties

Glycemic Index
70.86
Glycemic Load
5.53
Inflammation Score
-9
Nutrition Score
38.098695931227%

Flavonoids

Catechin
0.36mg
Epicatechin
0.46mg
Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Luteolin
0.06mg
Kaempferol
0.06mg
Quercetin
0.24mg

Nutrients percent of daily need

Calories:280.01kcal
14%
Fat:5.98g
9.2%
Saturated Fat:1.63g
10.19%
Carbohydrates:28.02g
9.34%
Net Carbohydrates:20.76g
7.55%
Sugar:15.02g
16.69%
Cholesterol:94.02mg
31.34%
Sodium:304.13mg
13.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.36g
68.72%
Vitamin B6:3.5mg
174.83%
Vitamin B3:18.12mg
90.61%
Manganese:1.5mg
75.22%
Selenium:49.6µg
70.85%
Vitamin B12:4.06µg
67.73%
Folate:269.77µg
67.44%
Phosphorus:560.5mg
56.05%
Vitamin B2:0.75mg
44.36%
Vitamin B1:0.62mg
41.21%
Magnesium:123.4mg
30.85%
Vitamin C:24.7mg
29.93%
Fiber:7.27g
29.07%
Potassium:903.44mg
25.81%
Vitamin A:1242.92IU
24.86%
Iron:4.4mg
24.44%
Vitamin B5:2.41mg
24.11%
Zinc:3.5mg
23.33%
Copper:0.33mg
16.48%
Calcium:133.01mg
13.3%
Vitamin D:1.36µg
9.1%
Vitamin E:1.16mg
7.74%
Vitamin K:3.97µg
3.78%