Juicy Jerk Chicken

Ingredients:

1 cup diced onions

3 green onions, chopped

2 Tbsp. fresh thyme leaves (or 2 tsp. dried)

1 Tbsp. chopped fresh ginger

1 to 3 Scotch bonnet or habanero peppers, according to taste

1 Tbsp. canola oil

1 tsp. ground allspice

1/2  tsp. freshly ground black pepper

1/2 tsp. ground cinnamon

1/4 tsp. freshly ground nutmeg

1/2 tsp. salt

1 lb. boneless skinless chicken breasts

 Directions:

In a blender or food processor, combine the onion, green onions, thyme, ginger, hot peppers, oil, allspice, black pepper, cinnamon, nutmeg and salt.  Puree these into a paste (it will yield about a cup).

Rub the paste liberally over the chicken breasts. Arrange the chicken on a plate, cover it with plastic wrap and marinate it in the refrigerator for at least 2 hours to overnight.

Remove the chicken from the refrigerator and blot it with a paper towel to remove the excess marinade.  Grill or broil the chicken, 6-8 minutes per side (turning once) until it reaches an internal temperature of 165 degrees.

Makes 4 servings.

Per serving: 175 calories, 5 g total fat (<1 g saturated fat), 4 g carbohydrate, 27 g protein, 1 g dietary fiber, 367 mg sodium.

–From the American Institute for Cancer Research

Italian Chicken Stirfry

Ingredients:

2 Tbsp. olive oil, divided

1 lb. boneless, skinless chicken tenderloin cut into chunks

1 small Vidalia onion, finely chopped

2 garlic cloves, minced

2 medium tomatoes, chopped

2 cups French-style green beans, fresh or frozen

Directions:

In a large skillet, heat 1 Tbsp. olive oil over medium-high heat.  Add the chicken and heat until cooked through, turning once halfway through.

Remove the chicken from pan and set aside.  Heat the remaining oil in the pan and add the onion. Saute over medium heat for five minutes.

Add the garlic and tomatoes and cook two minutes. Add the green beans, cover and cook five minutes. Return chicken to skillet; cook two minutes, stirring to incorporate. Serve

Makes four servings.

Per serving: 280 calories, 11 g total fat (2 g saturated fat), 7 g carbohydrate, 36 g protein, 2 g dietary fiber, 85 mg sodium.

-From the American Institute for Cancer Research

Green Beans with Tomatoes and Herbs

Ingredients:

1 tsp. extra virgin olive oil

1 small onion, minced

2 garlic cloves, finely minced

1 large ripe tomato, diced, or 1/2 can  (7 oz.) diced tomatoes, drained

1 tsp. minced fresh basil (or 1/2 tsp. dried)

1 tsp. minced fresh oregano (or 1/2 tsp. dried)

3/4 pound fresh green beans, trimmed, or 1 package (10 oz.) frozen green beans, thawed

Salt and freshly ground black pepper, to taste

Directions:

In a nonstick skillet, heat the oil over medium heat. Add the onion and saute for five minutes.  Add the garlic, tomato, basil and oregano.  Cook for two minutes. Add the green beans, cover and cook for six minutes, until the beans are crisp but tender.  Add salt and pepper, to taste.

Makes 4 servings.

Per serving: 54 calories, 2 g fat (<1 g saturated fat), 10 g carbohydrates, 2 g protein, 3 g dietary fiber, 7 mg sodium. 

-From the American Institute for Cancer Research