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Caribbean Chicken Tenderloins Recipe

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“This recipe is so fast and tasty.” The light and sweet sauce perfectly offsets the bold jerk seasoning. Laura McAllister - Morganton, North Carolina

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Healthy

Quick

Diabetic Friendly

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Caribbean Chicken Tenderloins Recipe

Prep/Total Time: 20 min.

Yield: 4 Servings

10 10 20

Ingredients

1 pound chicken tenderloins
2 teaspoons Caribbean jerk seasoning
3 teaspoons olive oil, divided
2-1/2 cups cut fresh asparagus (2-inch pieces)
1 cup pineapple tidbits, drained
4 green onions, chopped
2 teaspoons cornstarch
1 cup unsweetened pineapple juice
1 tablespoon spicy brown mustard
2 cups hot cooked rice

Directions

Rub chicken with jerk seasoning. In a large skillet coated with cooking spray, cook chicken in 1 teaspoon oil over medium heat for 3-4 minutes on each side or until juices run clear. Remove and keep warm.
In the same skillet, saute the asparagus, pineapple and onions in remaining oil for 2-3 minutes or until tender.
Combine the cornstarch, pineapple juice and mustard until smooth; gradually stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with chicken and rice. Yield: 4 servings.

Cooking for 2: Caribbean Chicken Tenderloins for Two

Nutritional Facts 3 ounces cooked chicken with 1/2 cup asparagus mixture and 1/2 cup rice equals 314 calories, 4 g fat (1 g saturated fat), 67 mg cholesterol, 247 mg sodium, 40 g carbohydrate, 2 g fiber, 29 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fruit, 1/2 fat.

Originally published as Caribbean Chicken Tenderloins in Healthy Cooking June/July 2010, p60

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Reviews for Caribbean Chicken Tenderloins (5)

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Caribbean Chicken Tenderloins

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Reviewed on Jun. 29, 2010 by ahmom

I didn't have asparagus- used green peppers instead.

Reviewed on Jun. 29, 2010 by ahmom

good

Reviewed on Jun. 08, 2010 by krasmuss

Everyone loved it!

Reviewed on Jun. 06, 2010 by bellegoneyank

This was outstanding! It was sweet, spicy and crunchy. My husband said this definitely goes on the "family favorites" list. A little too spicy for my little ones, so I took some of the tenders and browned them up on the side for them, then gave them some of the rice and the rest of the pineapple from the can.