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Jerk Chicken Breasts, Fried Plantains, and Bibb Salad
- prep: 25 min
- cook: 0 hr
- total: 25 min
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Look in the spice aisle for jerk seasoning; it's often a mix of thyme, allspice, sugar, salt, black pepper, and cayenne pepper.
Ingredients
- 8 bone-in, skin-on chicken breast halves (10 to 12 ounces each)
- 7 tablespoons vegetable oil, divided
- Coarse salt and ground pepper
- 2 tablespoons Jamaican jerk seasoning
- 3 medium plantains (about 2 pounds total), very ripe (all-over brownish black skin), sliced 3/4 inch thick on the diagonal
- 1 tablespoon white-wine vinegar
- 1 teaspoon Dijon mustard
- 2 navel oranges, peeled and segmented, plus 2 tablespoons juice reserved
- 2 heads bibb lettuce (about 1 pound total), washed and coarsely torn
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 1082 % Daily Value *
- Total Fat: 48 g 74.53%
- Saturated Fat: 10 g 51.29%
- Trans Fat: 0 g %
- Cholesterol: 247 mg 82.32%
- Sodium: 253 mg 10.56%
- Calcium: 88 mg 8.77%
- Potassium: 2122 mg 60.63%
- Magnesium: 0 mg 0%
- Iron: 6 mg 32.65%
- Zinc: 0 mg 0%
- Total Carbohydrate: 75 g %
- Dietary Fiber: 6 g 25.78%
- Sugar: 35 g
- Protein: 92 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 4 g
- Vitamin A 131.7%
- Vitamin C 76.51%
- Vitamin D 3.68%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat5
- Exchange - Fruit5
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables0
- Exchange - Lean Meat13
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit2 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total10 oz-eq
