SWEET AND SPICY
INGREDIENTS JERK MARINADE
1 cup finely chopped scallions 1 tablespoon light soy sauce 1 tablespoon fresh lime juice
1 1/2 tablespoons jerk seasoning 1/2 tablespoon chopped garlic (about 1 medium clove)
1 teaspoon sugar 3/4 teaspoon crumbled dried thyme
1/2 teaspoon ground cinnamon 6 boneless, skinless chicken breasts (about 4 ounces each)
SAUCE 1/2 cup California Raisins
1/4 cup light soy sauce 1 1/2 tablespoons jerk seasoning
1/2 tablespoon sugar 1/4 cup crushed pineapple with juice
1/2 tablespoon fresh lime juice 1/4 cup California Golden Raisins; for garnish
Tropical fruit slices; for garnish
1.5 CARB CHOICES Serving size: One chicken breast, approx. 3 oz.
Note: This recipe counts as low-fat (<3 grams total fat per serving).
Nutrition Facts Per Serving
Calories 210 (7% from fat); Total Fat 1.5g (sat 0g, mono 0g, poly 0g, trans 0g); Cholesterol 65mg; Protein 27g; Carbohydrate 22g; (Dietary Fiber 2g; Sugars 18g;); Iron 2mg; Sodium 830mg; Calcium 42mg; Potassium 509mg
PROCEDURE MARINATE CHICKEN
Prepare 1 day in advance. In a large bowl, combine all the marinade ingredients; add chicken and marinate overnight in the refrigerator.
Can be prepared 1 day in advance. Lightly coat the bowl and blade of a food processor with oil or nonstick cooking spray and purée the raisins to make 1/4 cup raisin paste. (The paste will be very sticky). Add remaining sauce ingredients except the golden raisins and process until completely smooth. Transfer sauce to storage container; cover and refrigerate until ready to use.
In a small saucepan, heat sauce. Grill or broil chicken until cooked through and arrange on a serving plate. Spoon some sauce over each piece and sprinkle with golden raisins. Garnish with slices of tropical fruit and serve with rice.
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INGREDIENTS 1 pound red snapper fillets, skin on and bones removed
1 tablespoon fresh lime juice
Salt and pepper; to taste
2 tablespoons vegetable oil
1 yellow onion, minced
1/3 poblano pepper, seeded and sliced thin
1 clove garlic, sliced
1 serrano chile, seeded and sliced thin
1 3/4 cups (1-1/2 pounds) canned, crushed tomatoes in juice
1 tablespoon green olives, sliced
2 teaspoons capers
1/2 cup California Golden Raisins
2/3 cup fish stock or bottled clam juice
2 CARB CHOICES Serving size: 3 oz. fish filet and ½ cup sauce
Note: Serve with 2 corn tortillas (2 carb choices) and a green salad for a complete meal.
Nutrition Facts Per Serving
Calories 310 (27% from fat); Total Fat 9g (sat 1g, mono 4g, poly 2g, trans 0g); Cholesterol 40mg; Protein 27g; Carbohydrate 30g; (Dietary Fiber 4g; Sugars 21g;); Iron 2mg; Sodium 510mg; Calcium 107mg; Potassium 849mg
PROCEDURE Preheat oven to 350°F. Line baking dish with parchment and arrange fillets side by side. Sprinkle fish fillets with lime juice and season with salt and pepper; set aside.
In a heavy sautépan, heat oil and sauté onions until translucent. Add poblano pepper and cook until soft. Stir in garlic and chile; cook about 30 seconds more. Add tomatoes, olives, capers, raisins and fish stock; heat and simmer for 20 minutes. Remove from heat, season to taste; divide and pour into individual casseroles. Arrange fillets, skin side down, on top. Bake at 350°F until done, about 12 minutes (145°F). Serve immediately.