with Pineapple Slaw
This vibrant and refreshing dinner strikes the perfect balance of flavours: tender, spiced chicken over nutty toasted bulgur, paired with a creamy, pineapple-sweetened slaw for a delightful tropical twist. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Chicken breast • Coleslaw mix (carrot, green cabbage, red cabbage) • Diced pineapple (pineapple, pineapple juice, ascorbic acid, citric acid) • Bulgur wheat (durum wheat semolina) (wheat) • Red onion • Jerk sauce (water, green jalapeno peppers, white vinegar, garlic, spices, salt, soybean oil, lemon juice, modified corn starch, xanthan gum, natural colour, citric acid, potassium sorbate) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Brown sugar (cane sugar, molasses) • Cilantro • Caribbean spice blend (spices and herbs, sugars (sugar, brown sugar, maltodextrin), salt, onion powder, garlic powder, canola oil, silicon dioxide, citric acid, oleoresin paprika).
Allergens
Utensils
Tags
Chicken Breasts
2 unit
Caribbean Spice Blend
6 g
Jerk Sauce
2 tbsp
Brown Sugar
1 tbsp
Coleslaw Cabbage Mix
170 g
Cilantro
7 g
Mayonnaise
2 tbsp
Red Onion
0.5 unit
Diced Pineapple Cup
1 unit
Bulgur Wheat
0.5 cup
Oil
1 tbsp
Salt
0.125 tsp
Pepper
0.125 tsp
- Before starting, preheat the oven to 450˚F.
- Wash and dry all produce.
- To a small bowl, add jerk sauce and brown sugar. Stir to combine.
- To a large bowl, add 1 tsp (2 tsp) jerk-brown sugar mixture. Set aside.
- Pat chicken dry with paper towels. Season with salt, pepper and Caribbean Spice Blend.
- In a large non-stick pan, heat 1 tbsp (2 tbsp) oil over medium-high.
- When hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook for 1-2 min per side, until golden.
- Transfer chicken to a parchment-lined baking sheet.
- Spread remaining jerk-brown sugar mixture all over chicken.
- Roast in the middle of the oven for 12-14 min, until chicken is cooked through.**
- Meanwhile, peel, then cut half the onion into 1/4-inch pieces (use whole onion for 4 servings).
- Heat a medium pot over medium.
- When hot, add 1/2 tbsp (1 tbsp) oil, then onions. Cook for 2-3 min, until onions begin to soften.
- Add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt.
- Cover and bring to a boil over high. Once boiling, add bulgur.
- Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
- Meanwhile, strain pineapple, then roughly chop.
- Roughly chop cilantro.
- To the large bowl with measured jerk-brown sugar mixture, add mayo and pineapple. Stir to combine.
- Add coleslaw mix, then toss to combine. Season with salt and pepper, to taste.
- Slice chicken.
- Fluff bulgur with a fork, then stir in half the cilantro.
- Divide bulgur, chicken and slaw between plates.
- Drizzle any resting liquid from the baking sheet over chicken.
- Sprinkle remaining cilantro over slaw.
If you've opted to get chicken breasts, prep in the same way the recipe instructs you to prep pork.
When the pan is hot, add chicken. (NOTE: Don't crowd the pan; cook chicken in 2 batches if needed.) Cook for 1-2 min per side, until golden. Transfer chicken to a parchment-lined baking sheet. Spread remaining jerk-brown sugar mixture all over chicken. Roast in the middle of the oven for 12-14 min, until chicken is cooked through.**
650
kcal
Calories
24
g
Fat
3.5
g
Saturated Fat
63
g
Carbohydrate
18
g
Sugar
7
g
Dietary Fiber
47
g
Protein
135
mg
Cholesterol
910
mg
Sodium
0.1
g
Trans Fat
1150
mg
Potassium
100
mg
Calcium
3
mg
Iron
