Jamaican Chicken Salad
Savor this delicious main-dish salad of spicy sauteed chicken, mixed greens, and mangoes any season of the year.
Ingredients
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1/2 cup bottled fat-free honey mustard salad dressing
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1 teaspoon finely shredded lime peel
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4 skinless, boneless chicken breast halves (1 pound)
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2 to 3 teaspoon purchased or homemade Jamaican jerk seasoning*
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2 teaspoon cooking oil
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16 chilled bottled mango slices in light syrup, drained, or 2 large fresh mangoes
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12 cups torn mixed greens, such as the European blend (16 ounces)
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Strips of lime peel (optional)
Directions
1.
For dressing, stir together honey-mustard dressing and lime peel. If necessary, add water to make of drizzling consistency. Cover and chill dressing until ready to serve.
2.
Sprinkle chicken with the Jamaican jerk seasoning. In a 10-inch skillet cook the seasoned chicken in hot oil over medium-high heat about 6 minutes per side or until golden brown and no longer pink. Thinly bias slice each chicken breast.
3.
If using fresh mangoes, pit, peel, and slice. Divide greens among 4 dinner plates. Arrange warm chicken and mango atop; drizzle with dressing. If desired, top with strips of lime peel.
4.
Makes 4 servings.
Jamaican Jerk Seasoning
Combine 2 teaspoons onion powder, 1 teaspoon sugar, 1 teaspoon crushed red pepper, 1 teaspoon crushed dried thyme, 1/2 teaspoon salt, 1/2 teaspoon ground cloves, and 1/2 teaspoon ground cinnamon. Store in a covered container.
Serving Suggestion
Pass warm whole wheat rolls with a crock of herb butter. To make your own herb butter, start with 1/4 cup softened margarine or butter and stir in 3/4 teaspoon dried herb (such as oregano, basil, dill, or tarragon), crushed, and a dash pepper. If chilled, soften herb butter at room temperature before serving.
Nutrition information
Calories 278, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 66 mg, Sodium 525 mg, Carbohydrate 36 g, Fiber 5 g, Protein 29 g.
Percent Daily Values are based on a 2,000 calorie diet
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