Print Options

 
 
 Print
Caribbean Chicken Tenderloins Recipe

Caribbean Chicken Tenderloins 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:4 servings

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

  • 1. 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.
  • 2. In the same skillet, saute the asparagus, pineapple and onions in remaining oil for 2-3 minutes or until tender.
  • 3. 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.

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.