Jamaican Spiced Chicken Thighs

Jamaican Spiced Chicken Thighs

Complete the menu with mashed sweet potatoes and a mixed green salad. For more heat, leave the seeds in the jalapeño.

                                         PointsPlus:  4                      Yield: 4 servings (serving size: 2 chicken thighs)

Ingredients

·                                 1/4  cup  minced red onion

·                                 1  tablespoon  sugar

·                                 1  tablespoon  finely chopped seeded jalapeño pepper

·                                 2  teaspoons  cider vinegar

·                                 2  teaspoons  low-sodium soy sauce

·                                 1/2  teaspoon  salt

·                                 1/2  teaspoon  ground allspice

·                                 1/2  teaspoon  dried thyme

·                                 1/2  teaspoon  black pepper

·                                 1/4  teaspoon  ground red pepper

·                                 8  skinless, boneless chicken thighs (about 1 1/2 pounds)

·                                 Cooking spray

Preparation

1.      Combine first 10 ingredients in a large bowl; add chicken, tossing to coat.

2.      Marinate for 2 hours

3.      Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; cook 6 minutes or until done.

Nutritional Information

Calories: 187 (27% from fat)

Fat: 5.7g (sat 1.4g,mono 1.7g,poly 1.4g)

Protein: 27.5g

Carbohydrate:5g

Fiber: 0.5g

Cholesterol: 115mg

Iron: 1.6mg

Sodium: 503mg

Calcium: 21mg