Chicken with Jerk Sauce and Cool Pineapple Salsa

Dairy Free
Health score
19%
Chicken with Jerk Sauce and Cool Pineapple Salsa
40 min.
4
227kcal

Suggestions

Ingredients

  • teaspoon allspice 
  • 0.5  habanero chile pepper finely minced seeded wear gloves when handling
  • 0.3 cup cucumber diced english seeded finely
  • teaspoon ginger fresh grated
  • tablespoon mint leaves fresh chopped
  • 1.5 teaspoons thyme or dried fresh
  • clove garlic minced
  • tablespoon honey 
  • tablespoon juice of lime 
  • tablespoons juice of lime 
  • 0.5 cup chicken broth low-sodium
  • tablespoons soya sauce reduced-sodium
  • teaspoons olive oil divided
  • cup pineapple diced finely
  • cup scallions chopped 6 scallions
  •  chicken breast halves boneless skinless

Equipment

  • bowl
  • frying pan
  • whisk
  • aluminum foil

Directions

  1. In a small bowl whisk together the honey and the lime juice.
  2. Combine the pineapple, cucumber and mint in a medium bowl, pour the dressing over and toss to combine. Set aside.
  3. Heat 2 teaspoons of olive oil in a large skillet over a medium-high heat.
  4. Add the chicken breasts and cook for about 4 minutes on each side, or until browned and cooked through.
  5. Transfer the chicken to a plate and cover with foil to keep warm.
  6. Add the remaining 2 teaspoons of oil to the pan. Stir in the scallions, pepper, garlic, ginger, allspice, and thyme. Cook for 30 seconds over a medium heat.
  7. Add the chicken broth and soy sauce and cook until liquid is reduced by half, about 3 minutes. Stir in the lime juice.
  8. Put the chicken back in the pan and coat well with the sauce.
  9. Serve with the pineapple salsa.

Nutrition Facts

Calories227kcal
Protein45.6%
Fat28.63%
Carbs25.77%

Properties

Glycemic Index
61.98
Glycemic Load
5.63
Inflammation Score
-7
Nutrition Score
19.645217356475%

Flavonoids

Eriodictyol
0.63mg
Hesperetin
1.14mg
Naringenin
0.04mg
Apigenin
0.07mg
Luteolin
0.17mg
Kaempferol
0.35mg
Myricetin
0.02mg
Quercetin
2.8mg

Nutrients percent of daily need

Calories:227.4kcal
11.37%
Fat:7.34g
11.29%
Saturated Fat:1.29g
8.08%
Carbohydrates:14.86g
4.95%
Net Carbohydrates:13.09g
4.76%
Sugar:9.46g
10.51%
Cholesterol:72.32mg
24.11%
Sodium:434.31mg
18.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.3g
52.59%
Vitamin B3:12.73mg
63.64%
Vitamin K:62.78µg
59.79%
Selenium:36.62µg
52.31%
Vitamin B6:0.95mg
47.69%
Vitamin C:32.25mg
39.1%
Manganese:0.56mg
28.06%
Phosphorus:279.93mg
27.99%
Potassium:638.76mg
18.25%
Vitamin B5:1.79mg
17.95%
Magnesium:50.47mg
12.62%
Vitamin B2:0.19mg
11.06%
Iron:1.75mg
9.71%
Folate:36.3µg
9.07%
Vitamin B1:0.13mg
8.87%
Vitamin A:403.82IU
8.08%
Fiber:1.77g
7.09%
Copper:0.14mg
6.96%
Vitamin E:1.04mg
6.9%
Zinc:0.99mg
6.59%
Calcium:50.95mg
5.1%
Vitamin B12:0.26µg
4.26%