Meal Total (per plate): 408 cal., 13 g total fat (2 g sat. fat), 91 mg chol., 603 mg sodium, 37 g carb. (8 g fiber, 11 g sugars), 38 g pro. Exchanges: 1 vegetable, 0.5 fruit, 1.5 starch, 4 lean meat, 1 fat.
Carb. per serving 34 g
Servings 4 (1 chicken breast half, 2 potato patties, and scant ⅓ cup salsa each)
Prep 35 minutes Microwave 8 minutes Cook 4 minutes per batch Grill 10 minutes
1. In a large microwave-safe bowl combine sweet potatoes and 2 tablespoons water. Cover bowl loosely with plastic wrap and microwave on 50 percent power (medium) for 8 to 12 minutes or until potatoes are just tender, stirring twice. Carefully drain off any liquid if necessary. Set aside to cool slightly.
2. Preheat oven to 300°F. In another large bowl whisk together egg, 2 tablespoons water, the oil, ¼ teaspoon salt, and ⅛ teaspoon black pepper. Stir in flour. Add sweet potatoes and stir until well combined. Coat an unheated large griddle or nonstick skillet with cooking spray; heat over medium heat. Working in batches, spoon a rounded ¼ cup of the potato mixture onto griddle; spread mixture to a 2- to 3-inch patty. Cook patties for 4 to 6 minutes or until golden brown, turning once halfway through cooking. Keep cooked cakes warm in oven. You should have eight cakes total.
3. Meanwhile, in a small bowl combine jerk seasoning, ¼ teaspoon salt, ⅛ teaspoon black pepper, and the cayenne pepper. Sprinkle evenly over both sides of chicken breast halves. For a charcoal grill, place chicken on the grill rack directly over medium coals. Grill, uncovered, for 10 to 12 minutes or until chicken is no longer pink (165°F), turning once halfway through grilling. (For a gas grill, preheat grill; reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as directed.) Remove chicken from grill. Thinly slice crosswise.
4. To serve, arrange two sweet potato patties, one sliced chicken breast half, and about ⅓ cup salsa on each of four serving plates.
*Test Kitchen Tip: Use a food processor to shred the potatoes.
Avocado-Mango Salsa: Halve, seed, peel, and chop 1 avocado and place in a medium bowl. Seed, peel, and chop 1 medium mango and add to the avocado. Add 2 tablespoons snipped fresh cilantro, ¼ teaspoon finely shredded lime peel, and 1 tablespoon lime juice. Toss to combine.
Per serving: 387 cal., 13 g total fat (2 g sat. fat), 91 mg chol., 534 mg sodium, 34 g carb. (6 g fiber, 11 g sugars), 35 g pro. Exchanges: 0.5 fruit, 1.5 starch, 4 lean meat, 1 fat.
Remove large stems from two 9-ounce packages prewashed fresh spinach. Steam spinach in a large steamer basket over simmering water or in a large skillet with a small amount of water just until spinach is slightly wilted. Divide spinach among plates. Makes 4 servings (about 1 cup each).
Per serving: 21 cal., 0 g total fat, 0 mg chol., 69 mg sodium, 3 g carb. (2 g fiber, 0 g sugars), 3 g pro. Exchanges: 1 vegetable.