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Prep Time: 0 Minutes Cook Time: 20 Minutes |
Ready In: 20 Minutes Servings: 4 |
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Ingredients:
3 heads baby bok choy, trimmed and thinly sliced |
2 cube(s) shredded red cabbage |
1/2 of a peeled, cored fresh pineapple, chopped |
2 tablespoon(s) cider vinegar |
4 teaspoon(s) packed brown suger |
2 teaspoon(s) all-purpose |
2 teaspoon(s) jerk seasoning |
4 small skinless, boneless chicken breast halves |
Directions:
1. Directions
2. In a very large bowl combine bok choy, cabbage and pineapple. Combine cider vinegar and 2 teaspoons of the brown sugar. Drizzle over bok choy mixture; toss to coat. Set aside.
3. In a large, resealable plastic bag combine the remaining 2 teaspoons of the brown sugar, the flour, and jerk seasoning. Add chicken; shake well to coat. Cook over medium heat on a lightly greased grill pan or 12-inch heavy skillet for 6 to 8 minutes, turning once, until no pink remains (170 degrees F). Remove chicken to cutting board.
4. Slice chicken. Serve chicken with pineapple slaw. Makes 4 servings.
5. Nutrition Facts (Jerk Chicken and Slaw) Servings Per Recipe 4,
6. Calories 205,
7. Protein (gm) 29,
8. Carbohydrate (gm) 19,
9. Fat, total (gm) 2,
10. Cholesterol (mg) 66,
11. Dietary Fiber, total (gm) 3,
12. Sugar, total (gm) 13,
13. Vitamin A (IU) 60,
14. Vitamin C (mg) 1,
15. Thiamin (mg) 0,
16. Riboflavin (mg) 0,
17. Niacin (mg) 14,
18. Pyridoxine (Vit. B6) (mg) 1,
19. Folate (µg) 109,
20. Cobalamin (Vit. B12) (µg) 0,
21. Sodium (mg) 318,
22. Potassium (mg) 773,
23. Calcium (DV %) 172,
24. Iron (DV %) 2,
25. Percent Daily Values are based on a 2,000 calorie diet
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