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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  • prep time 15 min
  • total time 30 min
  • ingredients 12
  • 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

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 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.
  • 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

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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.

Nutritional information

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