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Jerk Chicken Salad

Makes 4 servings

This meal-sized salad adjusts easily to make more or less. Add more cayenne pepper if you like a spicy kick! The chicken, beans and corn can all be prepared the evening before, which makes this quick and easy.

  • Preparation time: 30 minutes / Marinating time: 1 hour
  • Cooking time: 25 minute
3/4 cup lightly packed brown sugar 175 mL
1/2 cup raspberry vinegar 125 mL
1/2 cup water 125 mL
3 tbsp ground allspice 45 mL
1/2 tbsp cayenne pepper (or to taste) 2 mL
  salt and freshly ground black pepper  
4 boneless skinless chicken breasts
(about 1 lb/500 g), cut into strips		 4
1/2 cup frozen corn kernels, thawed 125 mL
1/2 cup canned black beans or kidney beans, drained and rinsed 125 mL
1 head romaine lettuce (small to medium), washed and torn or (8 cups/2 L lettuce mix of your choice) 1
1 carrot, sliced 1
1/2 cup sliced cucumber 125 mL
1/2 cup sliced bell pepper (any color) 125 mL
  1. Prepare the marinade/dressing: In a large bowl, combine brown sugar, vinegar, water, allspice, cayenne, and salt and pepper to taste.
  2. Place chicken in a shallow dish and pour in half of the marinade/dressing. Cover and refrigerate for at least 1 hour or overnight.
  3. Add corn and beans to the remaining marinade/dressing. Cover and refrigerate for at least 1 hour or overnight.
  4. Remove chicken from marinade and discard marinade. Working in small batches, stir-fry chicken for 5 to 6 minutes or until no longer pink inside. Don’t crowd the pan, or the chicken will steam instead of browning.
  5. To the corn-bean mixture, add romaine, carrot, cucumber and bell pepper; toss to coat vegetables with dressing.
  6. Make a bed of salad on each of 4 plates and top with chicken.

Black Beans

Popular in Mexican cooking, black beans are served in burritos, enchiladas and as refried beans. Add chilled cooked beans to salads; they are especially good with fresh corn, chopped tomato, and cilantro.

© Simply Great Food. Dietitians of Canada. 2007. Published by Robert Rose Inc.

Download this recipe in PDF format.

Tip

If you prefer, you can grill the chicken rather than stir-frying.

Serving Idea

Serve with brown and wild rice or a multigrain roll. Add a glass of milk to cover all the food groups.

Nutrients per serving

Calories 349
Fat 2.9 g
Saturated Fat 0.7 g
Sodium 186 mg
Protein 34 g
Carbohydrate 49 g
Fiber 6 g

Very High in: vitamin A, vitamin C, niacin, vitamin B6, folacin, magnesium, fibre

High in: thiamine, riboflavin, vitamin B12, panthothenic acid, iron, zinc

Source of: Calcium

Diabetes Food Choice Values Per Serving:
2 1/2 Carbohydrates
3 Meat & Alternatives

Copyright © Dietitians of Canada 2012. All rights reserved.