Jamaican chicken Recipe - RecipeShip.com

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Jamaican chicken

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Central American, Chicken, Entrees, Jamaican, Jams & Jellies, North American, Poultry

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Ingredients:

4		Chicken breast halves
		-- (4 oz each)
		-- skinned, boned
2 1/2	tbsp	All-purpose flour
1	tbsp	Flaked coconut, minced
1	tsp	Curry powder, divided
1/2	tsp	Salt
1/4	tsp	Pepper
1		Egg white, lightly beaten
		Vegetable cooking spray
2	tsp	Reduced-calorie margarine
		-- divided
1	med	Banana, cut into ? slices
3/4	cup	Unsweetened pineapple juice
3		Green onions, cut diagonally
		-- into ? pieces
2	cup	Cooked long-grain rice
		-- (cooked w/o salt or fat)

Procedures:

1	Place the chicken between two sheets of heavy-duty plastic wrap and flatten to ? thickness, using a meat mallet or rolling pin.
2	Combine the flour, coconut, ?teaspoon curry powder, salt and pepper; stir well.
3	Brush both sides of each chicken breast with the egg white; dredge in the flour mixture.
4	Set aside.
5	Coat a large nonstick skillet with cooking spray; add 1 teaspoon of the margarine.
6	Place over medium-high heat until the margarine melts.
7	Stir in the remaining curry powder.
8	Add the banana and saute two minutes or until the banana is lightly browned.
9	Remove the banana from the skillet and set it aside.
10	Wipe the drippings from the skillet with a paper towel.
11	Coat the skillet with cooking spray; add the remaining margarine.
12	Place over medium-high heat until the margarine melts.
13	Add the chicken and cook two minutes on each side or until browned.
14	Add the pineapple juice and green onions.
15	Cover, reduce the heat and simmer ten minutes or until the chicken is tender.
16	Serve over the rice.
17	Garnish with the banana slices.
18	Per serving: calories: 364 protein: 32 grams carb: 42 grams sodium: 357 mg fat: 6 grams (15% of calories) *