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Caribbean Chicken and Pineapple Salsa

Thirty minutes to dinner! Dijon and jerk seasoning jazz up baked chicken breasts while bran cereal adds crunch. A peppy fruit salsa makes a sassy topper.

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( 21 Ratings)

21 Ratings

5 Stars 33%

4 Stars 43%

3 Stars 14%

2 Stars

1 Stars

Member Reviews ( 6 )

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Prep Time 15 min
Total Time 30 min
Servings 4

Ingredients

Chicken

1 1/4: cups Fiber One® original bran cereal

2: teaspoons jerk seasoning (dry)

4: boneless skinless chicken breasts (about 1 1/4 lb)

1/2: cup buttermilk

2: teaspoons Dijon mustard

1/2: teaspoon red pepper sauce

Pineapple Salsa

1: can (8 oz) crushed pineapple in juice, undrained

1/4: cup chopped red bell pepper

1/4: cup chopped apricots or papaya, if desired

1: tablespoon chopped fresh cilantro

1: teaspoon sugar

1: teaspoon lemon juice

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Directions

1 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.
2 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.
3 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.

EXPERT TIPS

Expert Tips

Purchase a pineapple salsa at your supermarket, or experiment with other purchased salsa flavors.

Steamed asparagus or broccoli makes a delicious and healthful side for this chicken dish.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 300
Calories from Fat: 50),

% Daily Value

Total Fat: 6g; 6%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 85mg; 85%;
Sodium: 380mg; 380%;
Total Carbohydrate: 28g; 28%
(Dietary Fiber 9g 9% Sugars 11g 11% ),
Protein: 34g; 34%

% Daily Value*:

Vitamin A: 15%;
Vitamin C: 25%;
Calcium: 10%;
Iron: 25%;

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 4 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 3 of 6 Reviews View All

Posted 8/3/2010 7:11:13 PM REPORT ABUSE tjmand4 said:

Rating:

Absolutely delicious. Great change from the same old meat and potatoes meals my family is stuck on. Healthy, delicious, and totally different. Loved it!

This reply was: Helpful Inspiring

Posted 2/21/2010 7:50:52 PM REPORT ABUSE TaylorC84 said:

Rating:

I was not very impressed with this meal. The recipe sounded delicious but it just did not turn out right for my family and I.

This reply was: Helpful Inspiring

Posted 6/1/2009 11:48:18 AM REPORT ABUSE iamorexoxo said:

Rating:

Sorry I wasn't thrilled about this one. I love to try new recipes but didn't like the seasoning and now I'm left with practically a whole jar of it and more than likely will go in the garbage.

This reply was: Helpful Inspiring