Give chicken tenderloins a try in this Caribbean-inspired dish. If you’re not a big fan of jerk seasoning, the pineapple and brown sugar offset it a bit.
—LAURA MCALLISTER MORGANTON, NC
START TO FINISH: 20 MIN. • MAKES: 4 SERVINGS
1 pound chicken tenderloins
2 teaspoons Caribbean jerk seasoning
3 teaspoons olive oil, divided
2 1/2 cups cut fresh asparagus (2-inch pieces)
1 cup pineapple tidbits, drained
4 green onions, chopped
2 teaspoons cornstarch
1 cup unsweetened pineapple juice
1 tablespoon spicy brown mustard
2 cups hot cooked rice
1. Rub chicken with jerk seasoning. In a large skillet coated with cooking spray, cook chicken in 1 teaspoon oil over medium heat for 3-4 minutes on each side or until juices run clear. Remove and keep warm.
2. In the same skillet, saute asparagus, pineapple and onions in remaining oil for 2-3 minutes or until tender.
3. Combine the cornstarch, pineapple juice and mustard until smooth; gradually stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with chicken and rice.
PER SERVING 314 cal., 4 g fat (1 g sat. fat), 67 mg chol., 247 mg sodium, 40 g carb., 2 g fiber, 29 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fruit, 1/2 fat.