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Caribbean Chicken Foil DinnerCaribbean Chicken Foil Dinner

Prepared by: Tammy Roberts,
Nutrition Specialist,

University of Missouri Extension

July 30, 2017

 

Yield: 4 servings (1 3/4 cups)

 

Ingredients

  • 4 cups cooked brown rice
  • 1 medium red bell pepper, chopped
  • 1/4 cup chopped green onions
  • 1/4 cup flaked coconut
  • 1 can (15 oz.) pineapple tidbits in pineapple juice, undrained
  • 2 Tablespoons packed brown sugar
  • 3 Tablespoons lime juice
  • 4 boneless, skinless chicken breast halves (4 ounces each)
  • 1 Tablespoon Caribbean jerk seasoning

 

Preparation

  1. Preheat oven to 450 F. or grill to medium-high.
  2. Combine rice, red pepper, onions, coconut, pineapple, brown sugar, and lime juice in a bowl.
  3. Center 1/4 of the mixture on each of 4 sheets of heavy duty non-stick aluminum foil. Rub each piece of chicken with Caribbean jerk seasoning and place on top of rice mixture.
  4. Bring up the foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside. Bake 18-22 minutes on a cookie sheet in the oven or grill 16-20 minutes in a covered grill.

 

Nutrition information per serving

Calories: 481

Total Fat: 7.5g (1.6g saturated)

Protein: 30g

Carbohydrates: 74g

Fiber: 3g

Sodium: 46mg

 

Source: Adapted from adapted from Reynolds Kitchens

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to https://mydss.mo.gov/food-assistance/food-stamp-program. For more information, call MU Extension’s Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Friday, July 14, 2017