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Caribbean Chicken and Pineapple Salsa (Fiber One) Recipe

Caribbean Chicken and Pineapple Salsa (Fiber One) Recipe

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Caribbean Chicken and Pineapple Salsa (Fiber One)

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Ingredients:

Serving

1 1/4 cups fiber 1 cereal
2 tsp dry jerk rub
4 boneless skinless chicken breasts
1/2 cup buttermilk
2 tsp dijon mustard
1/2 tsp red pepper sauce
1 (8 oz) can crushed pineapple in juice, undrained
1/4 cup chopped red bell pepper
1/4 cup chopped apricots or 1/4 cup papaya , if desired
1 tbsp chopped fresh cilantro
1 tsp sugar
1 tsp lemon juice

Directions:

Heat oven to 400°F Spray cookie sheet with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or crush in food processor). Place cereal in shallow dish. Stir in jerk seasoning.
In large food-storage plastic bag, place chicken, buttermilk, mustard and pepper sauce. Seal bag; shake well. Remove chicken from bag; coat with cereal mixture. Place on cookie sheet.
Bake 14 to 16 minutes or until juice of chicken is clear when center of thickest part is cut (170°F). Meanwhile, in small bowl, mix salsa ingredients. Cover; refrigerate until serving. Serve chicken with salsa.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	203.36 Kcal (851 kJ)
Calories from fat	51.42 Kcal
		% Daily Value*
Total Fat	5.71g	9%
Cholesterol	86.98mg	29%
Sodium	587.71mg	24%
Potassium	527.75mg	11%
Total Carbs	13.25g	4%
Sugars	4.53g	18%
Dietary Fiber	4.87g	19%
Protein	30.16g	60%
Vitamin C	14.4mg	24%
Vitamin A	0.3mg	10%
Iron	5.1mg	28%
Calcium	45.5mg	5%

Amount Per 100 g
Calories	71.23 Kcal (298 kJ)
Calories from fat	18.01 Kcal
		% Daily Value*
Total Fat	2g	9%
Cholesterol	30.47mg	29%
Sodium	205.84mg	24%
Potassium	184.84mg	11%
Total Carbs	4.64g	4%
Sugars	1.59g	18%
Dietary Fiber	1.71g	19%
Protein	10.56g	60%
Vitamin C	5.1mg	24%
Vitamin A	0.1mg	10%
Iron	1.8mg	28%
Calcium	15.9mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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