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Caribbean Chicken with Sweet Potato Pancakes

Caribbean Chicken with Sweet Potato Pancakes

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Rated: 1
  • Makes: 4 servings
  • Prep 35 mins
  • Cook 4 mins
  • Grill 10 mins
  • Microwave 8 mins
  • Serving Size: 2 potato pattes, 1 chicken breast half, and scant 1/3 cup salsa
  • Carb Grams Per Serving: 36

Ingredients

  • 1 pound sweet potatoes, peeled and coarsely shredded**
  • 2 tablespoons water
  • 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
  • 2 tablespoons water
  • 1 tablespoon canola oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 cup all-purpose flour
  • 1 teaspoon Jamaican jerk seasoning (salt free)
  • Dash cayenne pepper
  • 4 small skinless, boneless chicken breast halves (1-1/4 to 1 1/2 pounds total)
  • Avocado-Mango Salsa*
  • Lime wedges

Directions

  1. In a large microwave-safe bowl combine shredded sweet potatoes and 2 tablespoons water. Cover bowl loosely with plastic wrap and micro-cook on 50 percent power (medium) for 8 to 12 minutes or until potatoes are just tender, stirring twice. Carefully drain off any liquid if necessary. Set aside to cool slightly.
  2. In another large bowl whisk together egg, 2 tablespoons water, the oil, 1/4 teaspoon of the salt, and 1/8 teaspoon of the black pepper. Stir in flour. Add sweet potatoes and stir until well combined. Coat a large griddle or nonstick skillet with nonstick spray; heat over medium heat. Working in batches, spoon a rounded 1/4 cup of the potato mixture onto griddle; spread mixture to a 2 to 3-inch patty. Cook patties for 4 to 6 minutes or until golden brown, turning once halfway through cooking. Cover loosely with foil and keep cooked patties warm in a 300 degrees F oven. You should have 8 total patties.
  3. Meanwhile, in a small bowl combine sodium free jerk seasoning, remaining 1/4 teaspoon salt, remaining 1/8 teaspoon black pepper, and the cayenne pepper. Sprinkle evenly over both sides of chicken breast halves. For a charcoal grill, grill chicken on the rack of an uncovered grill directly over medium coals for 10 to 12 minutes or until chicken is no longer pink (170 degrees F), turning once halfway through grilling. (For a gas grill, preheat grill; reduce heat to medium. Place chicken on grill rack over heat. Cover and grill as directed above.) Remove chicken from grill and thinly slice crosswise.
  4. To serve, arrange two Sweet Potato Pancakes, one sliced chicken breast half, and about 1/3 cup salsa on each of 4 plates. Garnish with lime wedges.
  5. Makes 4 servings (2 potato patties, 1 chicken breast half, and scant 1/3 cup salsa per serving)

Tip

  • ** Use a food processor to shred the potatoes.

Avocado-Mango Salsa

Ingredients

  • 1 avocado
  • 1 medium mango
  • 2 tablespoons snipped fresh cilantro
  • 1/4 teaspoon finely shredded lime peel
  • 1 tablespoon lime juice

Directions

  1. Halve, seed, peel and chop 1 avocado and place in a medium bowl. Seed, peel and chop 1 medium mango and add to the avocado. Add snipped fresh cilantro, finely shredded lime peel, and lime juice. Toss to combine. Makes about 1 3/4 cups.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 386 cal., 11 g total fat (1 g sat. fat), 82 mg chol., 462 mg sodium, 36 g carb. (6 g fiber, 12 g sugars), 37 g pro.

Diabetic Exchanges

Lean Meat (d.e): 4; Starch (d.e): 2.5; Fat (d.e): 0.5