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Grilled Jerk Chicken with Lime, White Rice, Boston Lettuce with Orange Dressing, Mango with Raspberries
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
30 min 20 min 674 13.0g 17% 106mg 50.9g 92.7g 10.1g 42.7g 578mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 0.5, Fruit: 3.0, Bread: 2.2, Lean meat: 0.3, Fat: 1.5, Sugar: 0.3, Very lean meat protein: 5.5
Grilled Jerk Chicken with Lime
Prep: 5 min, Cook: 10 min.
  • 4 boneless skinless chicken breast halves
  • 1/2 cup purchased jerk sauce
  • 1 lime, cut into wedges

Prepare grill or broiler. Place chicken in a dish and pour jerk sauce over. Turn to coat completely. Grill or broil chicken about 8 minutes, turning and brushing with any additional sauce frequently during cooking. Serve with lime.

Per serving: calories 231, fat 2.9g, 12% calories from fat, cholesterol 106mg, protein 42.8g, carbohydrates 6.5g, fiber 1.0g, sugar 4.1g, sodium 373mg, diet points 5.1.

The recommended wines are: Gewürztraminer, Zinfandel, or Chablis.

White Rice
Prep: 5 min, Cook: 20 min.
  • 1 cup chicken stock
  • 1 cup water
  • 1 cup white rice

Bring stock and water to a boil in a saucepan over high heat. Stir in rice and immediately reduce heat to low. Cover and simmer 20 minutes or until rice is tender and liquid is absorbed. Remove from heat and stand 5 minutes, covered. Fluff with a fork before serving.

Per serving: calories 189, fat 0.6g, 3% calories from fat, cholesterol 0mg, protein 4.5g, carbohydrates 39.8g, fiber 1.4g, sugar 0.3g, sodium 196mg, diet points 4.0.

Boston Lettuce with Orange Dressing
Prep: 15 min.
  • 1 head Boston lettuce
  • 1 head Bibb lettuce
  • 1-1/4 navel oranges, peeled and with white pith removed, quartered lengthwise and sliced crosswise
  • 1/4 red onion, thinly sliced
  • 1-3/4 Tbs. slivered almonds
  • 1-3/4 Tbs. orange juice
  • 1-3/4 Tbs. peanut oil
  • dash of ground cinnamon

Arrange lettuce with larger leaves on the bottom and smaller ones on top in rosette form. Top with oranges, onion and almonds. Combine remaining ingredients in a jar with a tight-fitting lid. Season with salt and pepper to taste. Shake vigorously to mix well and pour over salad.

Per serving: calories 108, fat 7.9g, 60% calories from fat, cholesterol 0mg, protein 1.7g, carbohydrates 10.0g, fiber 3.2g, sugar 6.4g, sodium 3mg, diet points 2.7.

Mango with Raspberries
Prep: 5 min.
  • 4 cups mango slices, or papaya
  • 1/2 cup raspberries
  • 4 sprigs fresh mint (optional)

Arrange mango slices on individual serving plates. Sprinkle with raspberries and garnish with a sprig of mint.

Per serving: calories 115, fat 0.5g, 4% calories from fat, cholesterol 0mg, protein 1.0g, carbohydrates 29.8g, fiber 4.0g, sugar 25.9g, sodium 4mg, diet points 2.0.