Jerk Chicken & Pineapple Slaw

Ready in under 30 minutes, this spicy chicken dish with sweet pineapple slaw is perfect for any night of the week.

Ingredients

• 3 heads baby bok choy, trimmed and thinly sliced

• 2 cups shredded red cabbage

• ½ of a fresh pineapple, peeled, cored and chopped

• 2 tablespoons cider vinegar

• 4 teaspoons packed brown sugar

• 2 teaspoons all-purpose flour

• 2 teaspoons jerk seasoning (store bought packet or make your own listed below)

• 4 skinless, boneless chicken breast halves (approx 500-550g)

Method

1. For pineapple slaw, in a very large bowl combine bok choy, cabbage and pineapple. In a small bowl combine cider vinegar and 2 teaspoons of the brown sugar. Drizzle over bok choy mixture; toss to coat. Set aside.

2. In a large resealable plastic bag combine the remaining 2 teaspoons brown sugar, the flour and jerk seasoning. Add chicken; shake well to coat. Grease a grill pan or a heavy 12-inch skillet. Add chicken; cook over medium heat for 8 to 12 minutes or until no longer pink (170 degrees F), turning once halfway through cooking time. Transfer chicken to a cutting board.

3. Slice chicken and serve with pineapple slaw.

Serves 4

Nutrition Facts

Serving Size: 1 Chicken Breast Half And About 1 1/2 Cups Slaw

Per Serving: 239 calories; protein 26.9g; carbohydrates 18.7g; dietary fiber 2.9g; sugars 13.2g; fat 6.6g

Note** To make your own jerk spice;

• 1 tablespoon garlic powder

• 1 tablespoon onion powder

• 2 teaspoons cayenne pepper

• 2 teaspoons salt

• 2 teaspoons ground black pepper

• 2 teaspoons dried thyme (or use 1 teaspoon ground thyme)

• 2 teaspoons sugar (or use brown sugar)

• 1 teaspoon ground allspice

• 1 teaspoon dried parsley

• 1 teaspoon paprika

• 1/2 teaspoon hot pepper flakes

• 1/2 teaspoon ground cinnamon

• 1/2 teaspoon ground nutmeg

• 1/2 teaspoon ground clove

• 1/4 teaspoon ground cumin

Recipe source: Eating Well