Caribbean Vegetables

RECIPE

Yield
4 servings (serving size: about 1 cup)

Ingredients
2 teaspoons olive oil
3 cups chopped peeled sweet potato (about 1 pound)
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon chopped fresh cilantro
1 tablespoon grated peeled fresh ginger
1/2 teaspoon chopped fresh parsley
1/2 teaspoon ground coriander seeds
1/8 teaspoon ground allspice
1/8 teaspoon salt
1/8 teaspoon black pepper
2 1/4 cups chopped zucchini

Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add sweet potato; saute 5 minutes. Add chicken broth and next 7 ingredients (chicken broth through pepper); cook 15 minutes or until potato is tender. Add zucchini; cook 2 minutes.

Nutritional Information
Calories:187 (14% from fat)
Fat:2.9g (sat 0.4g,mono 1.7g,poly 0.4g)
Protein:3.6g
Carbohydrate:37.8g
Fiber:5.7g
Cholesterol:0.0mg
Iron:1.2mg
Sodium:150mg
Calcium:47mg

Caribbean cooking@home
by cooking mania

Caribbean Jerk Chicken

RECIPE

Yield
4 Servings

Ingredients
Salt
2 teaspoons Caribbean jerk seasoning
4 (6 oz.) boneless, skinless chicken breasts
1/4 cup canola oil
1 jalapeño chili, seeded and finely chopped
3 scallions, finely chopped
1/4 cup fresh lime juice (from 3 limes)
1 (10 oz.) bag shredded slaw mix (any variety)

Preparation
Sprinkle salt and 1 tsp. jerk seasoning all over chicken; set aside. Warm 2 Tbsp. oil in a large nonstick skillet over medium-high heat. Cook chicken until browned on both sides and cooked through, 5 minutes per side.

In a large bowl, toss together remaining 1 tsp. jerk seasoning, jalapeño, scallions, lime juice, 2 Tbsp. canola oil and slaw mix. Season mixture lightly with salt. Place vegetable mixture on a large platter and top with cooked chicken breasts. Serve warm or at room temperature.

Nutritional Information
Calories:337
Fat:16g (sat 2g)
Protein:40g
Carbohydrate:7g
Fiber:2g
Cholesterol:99mg
Sodium:524mg

Caribbean cooking@home
by cooking lover