4- 4 to 5oz, boneless, skinless chicken breasts
2 tablespoons brown sugar
1 tablespoon ground allspice
1 tablespoon dried thyme
1 teaspoon ground ginger
1 teaspoon ground nutmeg
1 teaspoon ground cinnamon
1 teaspoon salt
1 teaspoon garlic powder
¼ teaspoon fresh ground black pepper
½ teaspoon red pepper paste
2 cloves garlic, minced or pressed
1. In small bowl mix together brown sugar, allspice, thyme, ginger, nutmeg, cinnamon salt, pepper, garlic powder, red pepper paste and garlic.
2. Rub mixture onto both sides of each chicken breast, cover and refrigerate 1 hour to over night. Preheat oven to 325 F. Cover a baking sheet with foil or parchment. Place chicken on a baking and bake for 15 to 20 minutes; or wrap seasoned chicken in a tight foil package and cook on grill for 15 to 20 minutes.
3. Remove chicken from foil and grill over open flame 2 to 3 minutes on each side. Serve with Mango Chili Relish on the side.
Yield: 4 servings each at approximately 175 calories; 3,4 grams total fat; 1 gram saturated fat; 69 milligrams cholesterol; 10.5 grams carbohydrate; 0 grams dietary fiber; 25.7 grams protein; 599 milligrams sodium.
High fat comparison 295 calories vs. 175 and 16 grams fat vs. 3.4 grams
MANGO CHILI RELISH
1 ripe mango, peeled and chopped
1/2 small red bell pepper, seeded and chopped
1 jalepeno pepper, minced – optional
¼ cup minced onion
juice of 1 large lime
2 tablespoons brown sugar
1 clove fresh pressed or minced garlic
1 tablespoon balsamic vinegar
1/2 teaspoon curry powder
pinch salt
1. Combine mangos and pineapple together with peppers, onions and all remaining ingredients except for scallops. Mix all ingredients together well and season with salt and pepper to taste. (A pinch of salt is all you should need.)
Yield 2 cups or 4 ½ cup servings each at approximately 76 calories; 0 fat; 0 cholesterol; 19.5 grams carbohydrate; 2.1 grams dietary fiber; 1 gram protein; 6 milligrams sodium
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