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The Recipe Instructions |
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Ingredients
4 chicken breast halves - (4 oz each), - skinned, boned
2 1/2 tbsp all-purpose flour
1 tbsp flaked coconut, minced
1 tsp curry powder, divided
1/2 tsp salt
1/4 tsp pepper
1 egg white, lightly beaten
1 vegetable cooking spray
2 tsp reduced-calorie margarine - divided
1 medium banana, cut into 1/2 slices
3/4 cup unsweetened pineapple juice
3 green onions, cut diagonally - into 1/4
2 cup cooked long-grain rice - (cooked w/, o salt or fat)
Directions
Place the chicken between two sheets of heavy-duty plastic wrap and
flatten to 1/4" thickness, using a meat mallet or rolling pin.
Combine the flour, coconut, 1/2 teaspoon curry powder, salt and
pepper; stir well. Brush both sides of each chicken breast with the
egg white; dredge in the flour mixture. Set aside.
Coat a large nonstick skillet with cooking spray; add 1 teaspoon of
the margarine. Place over medium-high heat until the margarine
melts. Stir in the remaining curry powder. Add the banana and saute
two minutes or until the banana is lightly browned. Remove the
banana from the skillet and set it aside. Wipe the drippings from
the skillet with a paper towel.
Coat the skillet with cooking spray; add the remaining margarine.
Place over medium-high heat until the margarine melts. Add the
chicken and cook two minutes on each side or until browned. Add the
pineapple juice and green onions. Cover, reduce the heat and simmer
ten minutes or until the chicken is tender. Serve over the rice.
Garnish with the banana slices.
Per Serving: Calories: 364 Protein: 32 grams Carb: 42 grams Sodium:
357 mg Fat: 6 grams (15% of calories)
* Source: Cooking Light Cookbook 1993 * Published in "Nutrition Action
Healthletter" (January/February 1994) * Typed for you by Karen
Mintzias
Servings: 4
Diet Jamaican Chicken Recipe brought to you by Diet Recipes To-Go
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The Zone Diet
The Zone diet is a weight loss regime initially detailed by Barry Sears in a number of books, publications and an associated website. The Zone diet is not exactly a fat reduction diet, however many zone diet followers find that they actually reduce weight when following it. The theory behind the Zone Diet is that if you limit the levels of insulin and glucogen (two hormones), then anti-inflammatory chemicals are released which, in turn puts one's body in a state of balance that is far more wholesome than it normally is, this is referred to as 'the zone'. Sears states that when in the 'zone', your body is working at its most efficient and, as a consequence, doesn't build up layers of fat. The key process of the zone diet is to keep tight control over the exact ratio of carbs to proteins, and to make sure your diet has increased amounts of Omega 6 and omega 3 fish oils. The Glycaemic Index Diet The gi index weight loss program is reliant on the gi index, a list showing food types and a score illustrating the ease that the carbohydrates in the food gets converted to sugar in your body. The claim is that slow acting foods (ie those food types with a low Glycaemic score), suppress your appetite for longer and help you to consume fewer food without feeling you are missing out. It's also extremely good for folk with diabetes, as the low GI types of food are beneficial in controlling surges in blood glucose levels. Flavonoid rich foods (inlcudes citrus fruits, spinach, soy & thyme) The nutrients called 'flavonoids' which exist in these natural foods are believed to have properties in fighting cancer. Nutritionalists researching the nutritional effects of flavonoids suspect that they may well also have most other healthy benefits, including anti-dermatitis and anti-inflammatory properties. Most are also low in calories, so should be included in your weight loss regime. |