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Caribbean Chicken Tenderloins for Two Recipe

Caribbean Chicken Tenderloins for Two Recipe

“This recipe is so fast and tasty.” The light and sweet sauce perfectly offsets the bold jerk seasoning. Laura McAllister - Morganton, North Carolina
TOTAL TIME: Prep/Total Time: 20 min. YIELD:2 servings

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

  • 1. 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.
  • 2. 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.