Jerk Chicken and Pasta
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Jerk Chicken and Pasta
YIELD Makes 4 servings
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Caribbean inspired, jerk sauce is a highly seasoned combination of spices and herbs used with chicken, pork and fish.
INGREDIENTS
| Jerk Sauce (recipe) | |
| 12 | ounces boneless skinless chicken breasts |
| Nonstick cooking spray | |
| 1 | cup canned fat-free reduced-sodium chicken broth |
| 1 | green bell pepper, sliced |
| 2 | green onions with tops, sliced |
| 8 | ounces uncooked fettuccine, cooked and kept warm |
| Grated Parmesan cheese (optional) | |
PREPARATION:
- Prepare Jerk Sauce. Spread sauce on both sides of chicken. Place in glass dish; refrigerate, covered, 15 to 30 minutes.
- Spray medium skillet with cooking spray. Heat over medium heat until hot. Add chicken; cook 5 to 10 minutes or until browned and no longer pink in center. Add chicken broth, bell pepper and onions; bring to a boil. Reduce heat and simmer, uncovered, 5 to 7 minutes or until vegetables are crisp-tender and broth is reduced to thin sauce consistency.
- Remove chicken from skillet and cut into slices. Toss fettuccine, chicken and vegetable mixture in large serving bowl. Sprinkle with Parmesan cheese, if desired.
This recipe appears in:
Island
NUTRITIONAL INFORMATION:
| Sodium | 51 mg |
| Protein | 27 g |
| Fiber | 1 g |
| Carbohydrate | 50 g |
| Cholesterol | 52 mg |
| Saturated Fat | 1 g |
| Total Fat | 4 g |
| Calories from Fat | 9 % |
| Calories | 345 |
DIETARY EXCHANGE:
| Meat | 2-1/2 |
| Starch | 3 |