- Jerk Chicken With Tropical Couscous.jpg (36.96 KiB) Viewed 462 times
Preparation Time: 15 minutes
Cooking time: 10 minutes
Serves: 4
If served as four portions, provides 411 cals, 8g fat (of which 1g saturates), 19g sugar and 6g salt per portion.
Ingredients
- 430g (15¼oz) tinned mixed tropical fruit in syrup
- 450g (1lb) boneless skinless chicken breasts, cut into 2½ inch strips
- 3 tsp Caribbean jerk seasoning
- 1 tbsp olive oil
- ½ cup chopped sweet red pepper
- 1 tbsp finely chopped seeded jalapeno pepper
- ⅓ cup thinly sliced green onions (green portion only)
- 1½ cup reduced-sodium chicken broth
- 3 tbsp chopped fresh cilantro, divided
- 1 tbsp lime juice
- ¼ tsp salt
- 1 cup uncooked whole wheat couscous
- Lime wedges (optional)
Method
1. Drain mixed fruit, reserving ¼ cup syrup. Chop fruit.
2. Toss chicken with jerk seasoning. In a large cast iron or other heavy skillet, heat oil over medium - high heat; saute chicken until no longer pink, 4 - 5 minutes. Remove from pan, reserving drippings.
3. In same pan, saute peppers and green onions in drippings 2 minutes. Add broth, 1 tbsp cilantro, lime juice, salt, reserved syrup and chopped fruit; bring to a boil. Stir in couscous; reduce heat to low. Place chicken on top; cook, covered, until liquid is absorbed and chicken is heated through, 3 - 4 minutes. Sprinkle with remaining cilantro. Serve with lime wedges if desired.
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