I'm back with another meal on Around the World in 196 Plates!! Today we stop by The Bahamas with a super simple chicken and to die for pineapple sauce. Served with yellow rice and red beans, or as I have served before, over a salad, this dish is quick, delicious and filling. Now a routine dinner in our meals I cannot tell you how much I love this! I did try tostones and spicy dipping sauce, along with sweet air fried plantains. The air fried plantains did not turn out as hoped, so I will share more on them once I perfect my methods. I will also be sharing the tostones and dipping sauce today in a follow up post to give a quick, tasty side for this delicious, juicy chicken.
Of note, I am still on my health journey and have lost 105 lbs! With this in mind I have customized these to fit my caloric and macro needs. I hope you enjoy these lightened (where possible, without taking away from the original dish) meals!
Ingredients
For chicken
1 lb boneless, skinless chicken breasts ( I used 4 pre-portioned 4 ounce breasts)
2 tbsp Bahama Jerk seasoning
2 tsp garlic powder
2 tsp crushed red pepper
For sauce
1 cup crushed pineapple in juice
4 tbsp lite soy sauce
2 tbsp apple cider vinegar
1 tbsp minced garlic
1/4 cup zero calorie sugar substitute
2 tbsp cornstarch + 2 tbsp cold water
2/3 cup water
Directions
In a medium saucepan combine pineapple, soy sauce, vinegar, sugar substitue, garlic and 2/3 cup water. Bring to a boil an prepare a cornstarch slurry of water and cornstarch, stir into boiling mixture. Stir and reduce to a simmer.
Bring a saucepan to medium heat, and sprinkle each side of chicken with Jerk seasoning, garlic powder and crushed reds pepper. Rub in with fingers and drizzle pan with oil. Cook chicken on both sides 3-4 minutes until cooked through.
Serve over rice or salad with sauce and top with additional crushed red pepper if desired and fresh cilantro.
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