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Caribbean Chicken Tenderloins for Two 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

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Diabetic Friendly

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Caribbean Chicken Tenderloins for Two Recipe

Prep/Total Time: 20 min.

Yield: 2 Servings

10 10 20

Ingredients

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

Directions

Rub chicken with jerk seasoning. In a large skillet coated with cooking spray, cook chicken in 1/2 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 1 minute or until thickened. Serve with chicken and rice. Yield: 2 servings.

Nutritional Facts 3 ounces cooked chicken with 1/2 cup asparagus mixture and 1/2 cup rice equals 328 calories, 4 g fat (1 g saturated fat), 67 mg cholesterol, 245 mg sodium, 42 g carbohydrate, 3 g fiber, 30 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fruit, 1/2 fat.

Originally published as Caribbean Chicken Tenderloins for Two in Healthy Cooking June/July 2010

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