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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Baked Chicken with Mango
 
Source: dLife

Interesting combination of spices in a tasty chicken dish.

Rating:
Prep Time: 12 minutes
Cook Time: 30 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 192
Total Carbs 7.3 g
Dietary Fiber 1.1 g
Sugars 1.8 g
Total Fat 5.4 g
Saturated Fat 0.9 g
Unsaturated Fat 4.5 g
Potassium 347.3 mg
Protein 26.5 g
Sodium 290.3 mg
Dietary Exchanges
1 Fat, 1/4 Fruit, 1/2 Vegetable, 3 1/2 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
2 whole jalapeno pepper , halved and seeded (wear plastic gloves when handling)
0.5 medium onions , halved again
2 medium garlic cloves , minced
1 tbsp fresh ginger root , peeled, 1/4-inch thick slice
1 tbsp extra virgin olive oil
1 tbsp white wine vinegar
1 tsp caribbean jerk seasoning
1 tsp ground allspice
0.25 tsp salt
4 boneless skinless chicken breasts
0.5 fresh mango , peeled and finely chopped
1 tbsp fresh cilantro , chopped
1 cooking spray (to coat pan)


Directions
1 Preheat oven to 450 degrees F. Coat a 13" x 9" baking pan with cooking spray. In a food processor or blender, combine the peppers, onion, garlic, ginger, oil, vinegar, jerk seasoning, allspice, and salt. Process until very finely chopped.
2 Spread the jalapeno mixture on both sides of the chicken breasts. Place the chicken breasts, skinned side up, in the prepared baking pan and bake for 30 minutes.
3 Place the chicken on plates and scatter the mango on top. Sprinkle with cilantro.
Additional Information
Traditional spices of Jamaican jerk-style cookery are used in this recipe.


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Topic: 
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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