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Caribbean Chicken Salad
Jazz up chicken with Jamaican seasonings!

TIME: 40 minutes


Jerk seasoning, traditionally used in Jamaican cooking, is a flavorful blend of allspice, thyme, garlic, onion, and habanero pepper. If you're concerned about spiciness, no worries--the sweetness of this citrus salad balances the heat

 1 pound small boneless, skinless chicken breast halves
 1 tablespoon jerk seasoning
 2 tablespoons + 1 teaspoon olive oil, divided
 3 tablespoons freshly squeezed lime juice, divided
 1 tablespoon freshly squeezed orange juice
 1?2 teaspoon honey
 1?4 teaspoon salt
 1?4 small sweet white onion, thinly sliced
 6 cups colorful mixed greens
 1 mango, peeled, pitted, and sliced
 1 avocado, sliced (MUFA)

the chicken with the jerk seasoning, 1 teaspoon of the oil, and 1 tablespoon of the lime juice. Rub in the seasonings. Let stand for 15 minutes.


2. COAT a stove-top grill pan with cooking spray. Warm over medium-high heat for 3 minutes. Add the chicken and cook, turning once, for 10 to 12 minutes or until a thermometer inserted in the thickest portion registers 165°F. Remove from the pan to a clean plate.


3. WHISK the orange juice, honey, salt, remaining 2 tablespoons oil, and remaining 2 tablespoons lime juice in a large bowl. Add the onion and greens and toss to coat well.


4. CUT the chicken into 1?4" thick diagonal slices. Pour any chicken juices from the plate into the salad. Add the mango and avocado to the salad and toss gently again. Divide the salad among 4 plates and top each with equal portions of the chicken.


Nutritional Info:
310 calories, 29 g protein, 17 g carbohydrates, 15 g fat, 2 g saturated fat, 66 mg cholesterol, 454 mg sodium, 5 g fiber



Egg Nests                        



This is a quick and easy, low carb, delish breakfast or lunch!


  • 2 eggs
  • 1/4 teaspoon salt
  • 1/4 cup grated Gruyere cheese


1 Preheat the oven to 450°F with a rack in the middle. Line a roasting pan, or baking sheet that can take high temperatures without warping, with parchment paper or Silpat.

2 Separate the egg yolks from the whites. Make sure there are no little pieces of egg yolk in the whites or you will have difficulty getting the whites to beat properly. It helps if you are making more than one egg nest to keep each egg yolk in a separate prep bowl.

3 Place the egg whites in a very clean mixer bowl (any residual oil in the mixer bowl will keep the egg whites from whipping up properly). Add a quarter teaspoon of salt to the egg whites. Beat the egg whites with a whisk attachment in a mixer (or using a hand mixer), starting on low speed and then slowly increasing to high speed, until stiff peaks form.

4 Gently fold in the grated Gruyere cheese, taking care not to deflate the egg whites.

5 Create two mounds of the egg white mixture on the lined baking sheet. Form the mounds so they look like nests, with indentations in the centers.

6 Place in the oven for 3 minutes. After 3 minutes, open the oven, pull out the rack with the egg white nests, and gently add an egg yolk to the center of each nest. Return the baking sheet to the oven and cook for 3 more minutes.

Serve immediately.



Lime-Jalapeno Chicken

Tangy, mildly spicy and tender, this chicken is delicious with black beans and salsa.

RECIPE OVERVIEW  shown with tortilla, not part of the recipe ~ nutritional info is for Lime Chicken only!

Prep Time
20 min.
Total Time
80 min.
Nutrition Profile: Diabetes Appropriate   Gluten Free Diet   Healthy Weight   Heart Healthy   Low Calorie   Low Carb   Low Cholesterol   Low Sat Fat   Low Sodium  



1/4 cup lime juice, (about 2 limes)

2 tablespoon canola oil

1 tablespoon white vinegar

1 teaspoon ground cumin

1/4 teaspoon salt

1 jalapeno, sliced

1-1 1 pounds boneless, skinless chicken breasts, trimmed of fat, tenders removed



Step 1
Whisk lime juice, oil, vinegar, cumin and salt in a small bowl. Stir in jalapeno. Place chicken in a shallow baking dish and pour the marinade over it, turning to coat both sides. Cover and refrigerate for at least 1 hour, turning once, or overnight.

Step 2
Preheat grill to high heat. Oil the grill rack (see Tip). Grill the chicken until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Let cool slightly; thinly slice crosswise. Serve warm or chilled.



Marinate chicken in the refrigerator for up to 1 day and/or refrigerate cooked chicken for up to 1 day. Slice just before serving.


To oil a grill: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Serves 2.


Per serving
Calories: 71
Carbohydrates: 1g
Fat: 2g
Protein: 11g
Dietary Fiber: 0g
Saturated Fat: 0g
Monounsaturated Fat: 1g
Cholesterol: 31mg
Potassium: 98mg
Sodium: 46mg
Exchanges: 2 very lean meat

Carbohydrate Servings: 0