Caribbean Chicken Tenderloins for Two Recipe

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Ingredients:

Serving

1/2 lb chicken tenderloins
1 tsp caribbean jerk seasoning
1-1/2 tsp olive oil, divided
1-1/4 cups cut fresh asparagus (2-inch pieces)
1/2 cup pineapple tidbits, drained
2 green onions, chopped
1 tsp cornstarch
1/2 cup unsweetened pineapple juice
1-1/2 tsp spicy brown mustard
1 cup hot cooked rice

Directions:

Rub chicken with jerk seasoning. In a large skillet coated with cooking spray, cook chicken in 1/2 teaspoon oil over medium heat for 3-4 minutes on each side or until juices run clear. Remove and keep warm.
In the same skillet, saute the asparagus, pineapple and onions in remaining oil for 2-3 minutes or until tender. Combine the cornstarch, pineapple juice and mustard until smooth; gradually stir into the pan. Bring to a boil; cook and stir for 1 minute or until thickened. Serve with chicken and rice. Yield: 2 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	396.36 Kcal (1659 kJ)
Calories from fat	94.06 Kcal
		% Daily Value*
Total Fat	10.45g	16%
Cholesterol	71.72mg	24%
Sodium	64.81mg	3%
Potassium	561.76mg	12%
Total Carbs	55.4g	18%
Sugars	35.22g	141%
Dietary Fiber	4.86g	19%
Protein	27.95g	56%
Vitamin C	40.4mg	67%
Iron	3.3mg	18%
Calcium	59.6mg	6%

Amount Per 100 g
Calories	94.29 Kcal (395 kJ)
Calories from fat	22.38 Kcal
		% Daily Value*
Total Fat	2.49g	16%
Cholesterol	17.06mg	24%
Sodium	15.42mg	3%
Potassium	133.64mg	12%
Total Carbs	13.18g	18%
Sugars	8.38g	141%
Dietary Fiber	1.16g	19%
Protein	6.65g	56%
Vitamin C	9.6mg	67%
Iron	0.8mg	18%
Calcium	14.2mg	6%

* 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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Recipe Tags

Weightwatchers Points

8

Points
11

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
low cholesterol

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