Caribbean Chicken with Sweet Potatoes: ChefMDTM
Aired on Lifetime Television for Women
Sunday, September 3 and December 10
Show 323
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Sweet potatoes fight inflammation, and they're also good if you're watching your weight. They lower insulin resistance and stabilize blood sugar levels. A source of manganese, copper, potassium, iron and fiber, sweet potatoes are one super food! The beta-carotene in sweet potatoes is linked to preventing heart disease, cataracts, stokes and many cancers. Try this zesty ChefMD(tm)-approved recipe for sweet potato Caribbean chicken. Enjoy high protein, grilled chicken breast drizzled with lime and nestled on a bed of diced sweet potatoes, black beans and sautéed onions. Enjoy, and may you live 100 years!
Caribbean Chicken with Black Beans, Sweet Potato & Lime
Preparation time: 10 minutes
Cooking time: 20 minutes
4 servings
289 calories per serving
13% from fat
Ingredients:
2 teaspoons canola or olive oil
1 medium white onion, chopped
1 medium sweet potato (8 ounces), unpeeled, diced (1/2-inch chunks)
4 teaspoons Caribbean jerk seasonings, such as McCormick brand
1 cup low-salt chicken broth
2 bay leaves (optional)
4 (4-ounce) skinless, boneless chicken breast halves
Cooking oil spray
1 can (15 to 16 ounces) black beans, rinsed and drained
One-quarter teaspoon salt
1 lime
Optional condiments: Pickapeppa Sauce (see Tips), mango chutney, plain yogurt, chopped cilantro
Preparation:
Heat a large, deep skillet over medium-high heat. Add oil, then onion. Cook 5 minutes, stirring frequently. Stir in sweet potato. Sprinkle 2 teaspoons of the seasonings over vegetables; cook 1 minute. Add broth and, if desired, bay leaves; simmer uncovered 10 minutes. Meanwhile, sprinkle remaining 2 teaspoons seasonings over chicken; coat chicken with cooking oil spray. Grill over medium coals, broil 4 to 5 inches from heat, or cook in a ridged grill pan over medium heat until chicken is just cooked through, 4 to 5 minutes per side. Stir black beans and salt into the sweet potato mixture. Finely shred or zest enough lime peel to measure one-half teaspoon; stir into bean mixture. Cut lime into four quarters; set aside. Continue cooking bean mixture 4 to 5 minutes or until sweet potato is tender. If bay leaves have been used, discard them. Transfer bean mixture to four serving plates; top with chicken and serve with lime wedges. Top chicken with condiments as desired.
Substitutions:
Blackened seasoning mix may replace the Caribbean jerk seasoning mix; 1/2 teaspoon Old Bay seasoning may replace bay leaves.
Tips:
Pickapeppa sauce, a mild, sweet brown sauce from Jamaica, may be found in the condiment section of your supermarket. Adding the black beans at the end of cooking keeps the onion from darkening. Also, the beans pick up just enough seasoning from the stock and the lime to become more flavorful.
Nutritional Analysis:
Total fat (g) 4.3
Fat calories (kc) 39
Cholesterol (mg) 96
Saturated fat (g) 0.4
Polyunsaturated fat (g) 1.3
Monounsaturated fat (g) 2.6
Fiber (g) 6.8
Carbohydrates (g) 44
Sugar(g) 7.2
Protein (g) 46
Sodium (mg) 836
Calcium (mg) 75
Magnesium (mg) 124
Zinc (mg) 2.7
Selenium (mcg) 34
Potassium (mg) 978
Flavonoids (mg) 1.0
Lycopene (mg) 0
Fish (oz) 0
Nuts (oz) 0
Vitamin A (RE) 1269
Beta-carotene (RE) 7424
Vitamin C (mg) 21
Vitamin E (mg) 3.4
Thiamin B1 (mg) 0.4
Riboflavin B2 (mg) 0.3
Niacin B3 (mg) 16
Vitamin B6 (mg) .88
Folic acid (mcg) 188
Vitamin B12 (mcg) 0.4