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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

Spicy Island Chicken
 
Source: dLife

Grilled chicken with chiles and spices.

Rating:
Prep Time: 4 hours
Cook Time: 5 minutes
Difficulty: INTERMEDIATE

Nutrition Facts

Makes 6 servings
Amount Per Serving
Calories 197.4
Total Carbs 7.4 g
Dietary Fiber 1.9 g
Sugars 2.6 g
Total Fat 5.6 g
Saturated Fat 1 g
Unsaturated Fat 4.6 g
Potassium 374.9 mg
Protein 27 g
Sodium 465.6 mg
Dietary Exchanges
1 Fat, 1 Vegetable, 3 1/2 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
1 cup fresh chopped onion , finely chopped
0.33 cup white wine vinegar
6 fresh green onions , finely chopped
6 medium garlic cloves , minced
1 serrano chili peppers , finely chopped (or 1 habanero)
4.5 tsp olive oil
4.5 tsp fresh thyme (or 2 tsp dried thyme leaves)
1 tbsp ground allspice
2 tsp sugar
1 tsp salt
1 tsp ground cinnamon
1 tsp ground nutmeg
1 tsp black pepper
0.5 tsp ground red pepper (cayenne)
6 boneless skinless chicken breasts


Directions
1 In a medium bowl combine all ingredients except chicken and mix well.
2 Take chicken and place in resealable plastic food storage bag then add seasoning mixture.
3 Seal bag with chicken and mixture and turn to coat.
4 Place bag in refrigerator and allow chicken to marinate 4 hours or overnight.
5 Coat cold grid with nonstick cooking sprat and place grid so that it is placed 4 to 6 inches above heat.
6 Preheat grill before cooking to medium high heat.
7 Take bag from refrigerator and remove the chicken from marinade.
8 Place chicken on grid and grill each side 5 to 7 minutes or until center of chicken is no longer pink.
9 Brush chicken with marinade occasionally and cease brushing 5 minutes before chicken is done, discarding remaining marinade.
Additional Information
PLEASE NOTE: This recipe contains canned beans. The nutrition facts given will be slightly inaccurate, because the analysis includes the salted water in which the beans are canned. When you drain and rinse these beans, you reduce the sodium content by about 40 percent.


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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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