with Pineapple Slaw
Ingredients: Chicken breasts • Coleslaw mix (red cabbage, greeen cabbage, carrot) • Red onion • Pineapple tidbits (pineapple tidbits, sugars (pineapple juice, clarified pineapple juice concentrate), water, ascorbic acid, citric acid) • Bulgur wheat (wheat) (durum wheat semolina) • 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 (mustard, egg) (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) • Brown sugar • 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).
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Chicken Breasts
2 unit(s)
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(s)
Diced Pineapple Cup
1 unit(s)
Bulgur Wheat
0.5 cup
Oil
1 tbsp
Salt
0.125 tsp
Pepper
0.125 tsp
- Preheat the oven to 450˚F.
- Wash and dry all produce.
- In a small bowl, combine jerk sauce and brown sugar.
- 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 the pan is hot, add chicken. Sear for 2-3 min per side or until golden.
- Transfer chicken to a parchment-lined baking sheet. Spread remaining jerk-brown sugar mixture all over chicken, then roast in the middle of the oven for 10-12 min, until 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 the pot is 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, then 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 reserved jerk-brown sugar mixture, add mayo and pineapple. Stir to combine.
- Add coleslaw cabbage mix, then toss to combine. Season with salt and pepper.
- 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, pat dry with paper towels. Season in the same way the recipe instructs you to season pork.
In a large non-stick pan, heat 1 tbsp (2 tbsp) oil over medium-high. When the pan is hot, add chicken. Sear for 2-3 min per side or until golden. Transfer chicken to a parchment-lined baking sheet. Spread remaining jerk-brown sugar mixture all over chicken, then roast in the middle of the oven for 10-12 min, until cooked through.** Follow the rest of the recipe as written.
640
kcal
Calories
23
g
Fat
3
g
Saturated Fat
64
g
Carbohydrate
18
g
Sugar
8
g
Dietary Fiber
47
g
Protein
135
mg
Cholesterol
890
mg
Sodium
0
g
Trans Fat
1200
mg
Potassium
100
mg
Calcium
3
mg
Iron
