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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"I feel a recipe is only a theme, which an intelligent cook can play each time with a variation."
-Madame Benoit, Cookbook Author

The refrigerator light goes on...

Recipes like this one lend themselves well to experimentation when you may not have as much experience. Changing one of the spices at a time will give you a good idea how different flavors can interact. Try using freshly ground black pepper, ground allspice or ground cloves. Using dried herbs like thyme or oregano can create a whole new rub.

Broil / Grill

Grilling, like broiling, is the process of cooking a food with direct radiant heat. Food is generally cooked on a metal grate that is set over hot coals or another heat source. As with broiling from above, the heat creates a crusty surface while sealing in natural juices. The food is often basted or seasoned while cooking.


 

Island Chicken



Servings = 6 | Serving size =1 - 4 ounce chicken breast

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

Leftovers keep well for 2 3 days in the refrigerator and make good sandwiches and salads.

Serve with Jasmine Rice or Coconut Rice or Coconut Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice

AND

Serve with Fresh Pineapple Salsa or Melon Salsa or Mango Salsa

1 Tbsp ground ginger
1 Tbsp ground cinnamon
1 Tbsp ground nutmeg
6 4 ounce chicken breasts (boneless and skinless)

Mix the ginger, cinnamon and nutmeg together in a bowl and add the chicken breasts tossing to coat thoroughly. Cover and refrigerate at least 3 hours.

Preheat the grill or broiler.

Grill or broil for about 8 minutes on one side and 4 8 minutes on the other. The meat should be firm when pressed in the center (check that the internal temperature be at least 170F).

Serve topped with mango salsa.

Nutrition Facts

Serving size = 1 chicken breast (salsa is extra)

Servings = 6

.

Amount Per Serving

Calories 137 Calories from Fat 17
  % Daily Value
Total Fat 2g 3%
    Saturated Fat 1g 4%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 66mg 22%
Sodium 75mg 3%
Total Carbohydrates 2g 1%
    Dietary Fiber 1g 4%
    Sugars 0g  
Protein 27g  
Vitamin A 1% Vitamin C 3%
Calcium 3% Iron 8%
Vitamin K 0 mcg Potassium 312 mg
Magnesium 36 mg