Thursday, June 19, 2008

Caribbean Chicken with black beans and mango

I was wanting a fun new way to cook chicken and read a bunch of different recipes and combined what I considered the best elements of each. Don't be intimidated by the long list of ingredients. Most are things you have in the pantry and substitutions can easily be made.

1/4 cup lime juice
2 tablespoon balsamic, red wine or apple cider vinegar
1 clove garlic, minced
2 tablespoons splenda
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup olive oil
1 TBSP. Worchestshire sauce

1 pound skinless, boneless chicken breast halves
1 ripe mango, peeled, pitted and diced
1 (15.5 ounce) can black beans, drained and rinsed
1/2 onion chopped
3 TBSP fresh chopped cilantro (optional)
1 red bell pepper, seeded and cut into thin strips (optional)
1 avocado chopped in small pieces (optional)
1 TBSP. olive oil
3 - 4 dashes of hot sauce
1 TBSP. Splenda

Whisk together lime juice, balsamic vinegar, garlic, Splenda, Worchestshire sauce, salt, and pepper until blended. Slowly whisk in olive oil until incorporated. Mix half of this dressing with the chicken breasts, cover, and refrigerate for up to 24 hours. Refrigerate the remaining dressing for later use.
Heat an outdoor grill for medium-high heat. Grill chicken breasts until no longer pink, about 6 minutes per side. Rest for 5 minutes then slice into bite-sized pieces.

While chicken is grilling, saute' chopped onion and red pepper in a skillet with 1 TBSP. olive oil. After onions become translucent. Stir in black beans and cilantro. Add dashes of hot sauce and 1 TBSP splenda. Keep on low heat. Once chicken is cooked and resting, stir in chopped avocado and mango. Stir in grilled chicken pieces and remaining dressing. Heat through. Be careful not to stir too often or too hard. Serve with brown rice.

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