Thursday, August 13, 2009

Jerk Chicken Dinner

This is a great dish to make and pop in the oven. You really only have to assemble and let our oven do the rest, perfect for busy nights! It is super healthy, low in fat and has a sweet glaze to cover the dish. The combination of flavors will be a favorite of yours too!

1 1/4 teaspoons salt
1/2 teaspoon pumpkin pie spice
3/4 teaspoon allspice
3/4 teaspoon dried thyme
1/4 teaspoon chili powder
6 chicken breasts
1 can black beans, rinsed and drained
1 large sweet potato, or two medium
1/4 cup honey
1/4 cup lime juice
2 teaspoons cornstarch
sliced green onion, optional
Instant rice, brown or white

1. Heat oven to 375. Spray a 2 quart baking dish with cooking spray. In a small bowl, mix salt, pumpkin pie spice, allspice, thyme, and chili powder. Rub mixture on all sides of chicken. In a non-stick skillet heat to med-high and cook chicken for 2-3 minutes per side, until brown.
2. In the baking dish layer sweet potato and beans. Top with browned chicken. In a small bowl, mix honey, lime juice, and cornstarch. Add to skillet. Heat to boiling, stirring constantly. Pour over chicken, beans, and potatoes.
3. Bake 35-45 minutes, or until potatoes are cooked all the way through and chicken is cooked through. Serve over rice and sprinkle with green onions.

* This dish has 8 grams of fat and 300 calories..... pretty groovy, huh?!

1 comment:

  1. I have this in the oven right now.
    I can't wait to try it.