Caribbean-Spiced Chicken with Mango Salsa
Note: Adapted from the famous Caribbean “jerk” chicken, which is typically made with scorching hot Scotch Bonnet chiles. This is a milder version even the smallest diners can enjoy. If you like it hot, feel free to throw a Scotch Bonnet into the marinade. From Meredith Deeds.
• 2 green onions including green tops, chopped
• 2 garlic cloves, chopped
• 2 tbsp. vegetable oil
• 2 tbsp. red wine vinegar
• 1 tsp. ground allspice
• 1 tsp. dried thyme
• 1/2 tsp. salt
• 1/4 tsp. cayenne
• 1/4 tsp. freshly ground black pepper
• 1/4 tsp. grated nutmeg
• 2 tbsp. light brown sugar
• 1 lb. uncooked boneless skinless chicken thighs, about 6 thighs
• 2 large mangoes, peeled, pitted and diced
• 1/4 c. finely diced red onion
• 1 jalapeño pepper (red or green), cored, seeded and minced
• 2 tbsp. cilantro, minced
• 1 tbsp. lime juice
• Pinch of salt
Preheat grill to medium heat.
In a food processor, combine the green onions, garlic, vegetable oil, vinegar, allspice, thyme, salt, cayenne, pepper, nutmeg and brown sugar; process to a coarse paste. Pour the marinade into a large, shallow dish, add the chicken and turn to coat. Cover and refrigerate for 30 minutes.
Meanwhile, in a medium bowl, combine salsa ingredients.
Grill chicken for 6 minutes; flip and grill until cooked through, about 6 to 8 minutes more. Serve with salsa on the side.
Nutrition information per serving:
Calories 280 Fat 8 g
Sodium 222 mg Sat. fat 2 g
Carbs 29 g Calcium 42 mg
Protein 25 g Choll 110 mg
Dietary fiber 3 g
Diabetic exchanges per serving: 2 fruit, 3½ lean meat.