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.

  • 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
  • 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.
  • 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.
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