Written by:Eli Ben-Yehuda, May 13, 2018

Try this spicy Jamaican chicken for a DASH night meal with friends and family this weekend to tantalize and rev up your taste-buds. Who says food has to be boring.

SERVES 4

For a terrific DASH dessert after this zesty meal, serve some creamy low-fat vanilla yogurt topped with chunks of fresh, juicy mango.

For Spicy Mango Topper
  • 2 ripe mango’s, peeled, pitted and cut into 1/4-inch dice
  • 1/4 cup lime juice
  • 2 tablespoon brown sugar
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ground allspice
For Jerk Chicken
  • 4 boneless, skinless chicken breasts, flattened slightly (about 1 1/2 pounds)
  • 2 tablespoon Jamaican jerk seasoning blend
  • 1 lime, halved
Instructions

Stir together mango, lime juice, brown sugar, red pepper, garlic powder, cinnamon and allspice in a medium bowl; set aside.

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Rinse chicken and pat dry. Sprinkle on both sides with jerk seasoning and let stand for 10 minutes.

Cook on a well oiled grill over medium heat for about 5 to 7 minutes on each side, or until chicken is cooked through. Remove from grill and squeeze lime halves over chicken. Serve with mango topper.

Prep Time: 30 minutes (including 10 minutes stand time)

Cook Time: 10 – 15 minutes



Per serving: 289 calories, 3 g total fat, 99 mg cholesterol, 188 mg sodium, 27 g carbohydrates, 2 g fiber, 40 g protein

Click Here To See More DASH Recipes.  

Posted by Eli Ben-Yehuda


Eli is a licensed Registered Nurse with 12 years experience. Eli graduated with a major in nursing and a minor in psychology. His postgraduate training was in trauma, oncology, and cardiology.

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With a passion for health advocacy Eli researches and writes many articles concerning improving the lives of people diagnosed with high blood pressure and the complication they experience. He believes empowering people, through education, is the best way to improve their overall health.

 

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