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Jerk Chicken Salad

Makes 4 servings

Preparation Time: 30 min
Cooking Time: 25 min

This meal-sized salad adjusts easily to make more or less. Add more cayenne pepper if you like a spicy kick! The chicken, beans and corn can all be prepared the evening before, which makes this quick and easy.

Ingredients

  Marinade/Dressing  
3/4 cup lightly packed brown sugar 175 mL
1/2 cup raspberry vinegar 125 mL
1/2 cup water 125 mL
3 tbsp ground allspice 45 mL
1/2 tsp cayenne pepper (or to taste) 2 mL
  Salt and freshly ground black pepper  
     
4  boneless skinless chicken breasts (about 1 lb/500 g), cut into strips 4 
1/2 cup frozen corn kernels, thawed 125 mL
1/2 cup canned black beans or kidney beans, drained and rinsed 125 mL
1  head romaine lettuce (small to medium), washed and torn (or 8 cups/2 L lettuce mix of your choice) 1 
1  carrot, sliced 1 
1/2 cup sliced cucumber 125 mL
1/2 cup sliced bell pepper (any color) 125 mL
  • Marinating time: 60 mins
  • Serve with brown and wild rice or a multigrain roll. Add a glass of milk to cover all the food groups.

Instructions

Step 1
Prepare the marinade/dressing: In a large bowl, combine brown sugar, vinegar, water, allspice, cayenne, and salt and pepper to taste.

Step 2
Place chicken in a shallow dish and pour in half of the marinade/dressing. Cover and refrigerate for at least 1 hour or overnight.

Step 3
Add corn and beans to the remaining marinade/dressing. Cover and refrigerate for at least 1 hour or overnight.

Step 4
Remove chicken from marinade and discard marinade. Working in small batches, stir-fry chicken for 5 to 6 minutes or until no longer pink inside. Don't crowd the pan, or the chicken will steam instead of browning.

Step 5
To the corn-bean mixture, add romaine, carrot, cucumber and bell pepper; toss to coat vegetables with dressing.

Step 6
Make a bed of salad on each of 4 plates and top with chicken.

Tips

If you prefer, you can grill the chicken rather than stir-frying.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 327
4%
Fat / Lipides 2.6 g
Saturated / saturés 0.7 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 67 mg
7%
Sodium / Sodium 172 mg
16%
Carbohydrates / Glucides 49 g
24%
Fiber / Fibres 5.9 g
Sugars / Sucres 33.8 g
Protein Protéines 29.9 g
138%
Vitamin A / Vitamine A
80%
Vitamin C / Vitamine C
10%
Calcium / Calcium
20%
Iron / Fer
Very high in: Dietary fiber, vitamin A, vitamin C, niacin, vitamin B6, folate and magnesium
High in: Iron, thiamine, riboflavin, vitamin B12 and zinc
Diabetes Food Choice Values 
2 1⁄2 Carbohydrates
3 Meat & Alternatives
Contributor
Chris Polson, BC
Simply Great Food - Dietitians of Canada. 2007. Published by Robert Rose Inc.

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