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Caribbean Honey Spiced Chicken with Mango
1 Tbsp. vegetable oil
1/4 cup honey
1/4 fresh lemon juice
2 tsp. freshly grated lemon peel
1 ripe mango, peeled and diced
1 small onion, quartered
2 fresh jalapeno peppers, halved and seeded
2 tsp. paprika
2 tsp. vegetable oil
1-1/2 tsp. garlic salt
1/2 tsp. ground cinnamon
1/2 tsp. freshly ground black pepper
1/2 tsp. ground allspice
4 boneless skinless chicken breast halves |
Calypso Rice:
1 Tbsp. olive oil
1 cup long grain white rice
2 Tbsp. honey
1 clove garlic, finely chopped
1 tsp. salt
1/2 tsp. dried thyme, crushed
14-1/2 -oz. can ready-to serve chicken broth
1/4 tsp. tobasco sauce
2 cups finely chopped mustard greens
1 cup chopped yellow summer squash
1/2 cup chopped fresh tomatoes |
Preheat oven to 375° F.
Spread oil in a 13x9x2 inch baking pan. In a small bowl,
combine honey, lemon juice and peel; whisk until well blended. Remove 1/4
cup of mixture to food processor container; set aside.
Add mango to honey lemon mixture remaining in bowl; toss
to coat. Store in refrigerator. Add onion, jalapenos, paprika, oil, garlic
salt, cinnamon, pepper and allspice to honey lemon mixture in food processor
container. Process until very finely chopped, scraping down sides as necessary.
Spread mixture evenly cover both sides of chicken breasts. Arrange chicken
pieces in prepared pan.
Bake at 375° F. for 25 to 30 minutes or until cooked
through. Remove chicken to serving platter and top with reserved mango.
Serve with plain rice or Calypso Rice (below)
Makes 4 servings.
Nutrition information per chicken serving: 317 calories,
9 grams fat, 73 mg. cholesterol, 781 mg. sodium, 35 g carbohydrate, 2 g.
dietary fiber, 28 g protein
Calypso Rice:
In a large saucepan with tightly fitting lid, heat oil
over medium heat. Add rice; cook and stir 3 minutes or until rice begins
to brown.
Add honey, garlic, salt and thyme; cook and stir 1 minute.
Add broth, tobasco, greens, squash and tomatoes.
Bring to a bowl; cover and reduce heat to low. Simmer
15 to 20 minutes or until most of the liquid has been absorbed. Remove
from heat; let stand 5 minutes. Fluff with fork before serving.
Makes 4 servings.
Nutrition information per serving: 267 calories, 5 g fat,
0 mg cholesterol, 927 mg sodium, 50 g carbohydrate, 2 g dietary fiber,
7 g protein.
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