Jerk Chicken Salad
This tasty and healthy salad twist on jerk chicken can be put together in just 30 minutes.
Ingredients
1/2 English cucumber, sliced (leave the skin on for more fibre)
Handful coriander
1 large mango, cubed (optional) (an excellent source of vitamin C and beta carotene)
1.5 lbs (750 g) skinless, boneless chicken breasts, cubed (chicken and turkey breast are the leanest poultry choices)
1/4 small red onion, thinly sliced
2 large tomatoes, sliced into wedges
3 tbsp (45 mL) Jamaican jerk paste, or store-bought jerk seasoning
1 large bell pepper, cut into chunks (optional) (adds colour and has just 31 calories)
4 cups (1 L) mixed greens
8 to 10 large bamboo skewers (Tip: Presoak a large batch of skewers, then store the extras in freezer for future use)
2 limes, juiced (Citrus may protect against certain cancers, heart disease and stroke)
Handful coriander
1 large mango, cubed (optional) (an excellent source of vitamin C and beta carotene)
1.5 lbs (750 g) skinless, boneless chicken breasts, cubed (chicken and turkey breast are the leanest poultry choices)
1/4 small red onion, thinly sliced
2 large tomatoes, sliced into wedges
3 tbsp (45 mL) Jamaican jerk paste, or store-bought jerk seasoning
1 large bell pepper, cut into chunks (optional) (adds colour and has just 31 calories)
4 cups (1 L) mixed greens
8 to 10 large bamboo skewers (Tip: Presoak a large batch of skewers, then store the extras in freezer for future use)
2 limes, juiced (Citrus may protect against certain cancers, heart disease and stroke)
Directions
- In a large bowl, coat chicken with jerk seasoning and half the lime juice; cover and refrigerate overnight (or for a minimum of 4 hours).
- Soak skewers in water and preheat gas barbecue to high; adjust to medium after about 15 minutes. Thread chicken onto skewers. (Alternate chicken with mango and pepper, if using.) Grill until cooked through (6 to 8 minutes), turning occasionally.
- Meanwhile, grill tomatoes, cut side down, for 2 to 3 minutes, then turn to finish them off. Toss tomatoes with greens, cucumber, coriander and onion. Drizzle with a little olive oil and remaining lime juice. Season with freshly ground pepper.
Nutritional information
PER SERVING
237 calories
30 g protein
6 g total fat (1 g saturated fat)
15 g carbohydrates
3 g fibre
72 mg cholesterol
213 mg sodium
237 calories
30 g protein
6 g total fat (1 g saturated fat)
15 g carbohydrates
3 g fibre
72 mg cholesterol
213 mg sodium
Best Health Magazine, September 2008; Photo: Masterfile
