Caribbean-Spiced Chicken with Mango Salsa

Serves 4.

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.

Chicken:

• 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

 

Salsa:

• 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

Directions

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.