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Jerk Chicken with Caribbean Beans August 30, 2011

Filed under: Chicken,Weight Watchers Recipes — delishuss @ 8:36 pm
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This is a bit of a take on chicken fajittas really. I thoroughly enjoyed them. I found it hard enough to get the black beans. I know they are in tescos but I didn’t managed to get there. I used red kidney beans instead. I took the recipe from the Weight Watchers ‘Simply Enjoy’.

10 propoints per serving

Serves 4

Ingredients

8 skinless boneless mini chicken fillets

2 tablespoons jerk spice mix

350g butternut squash, peeled, de-seeded, and cut into 1 cm cubes

calorie controlled cooking spray

1 onion, chopped finely

2 large garlic cloves, chopped finely

1 yellow pepper, de-seeded and diced

1 teaspoon dried thyme

1 teaspoon cumin seeds

400g black beans, drained and rinsed

3 tablespoons chopped fresh coriander

25g sweet and hot jalapenos (from a jar), drained and roughly chopped

salt and freshly ground black pepper

 

To serve

4 tortillas

4 tablespoons 0% fat Greek yoghurt

 

Method

1. Put the chicken fillets on a plate. Sprinkle over the jerk spices, coating both sides, then cover and chill. Bring a pan of water to the boil, add the butternut squash and cook for about 10 minutes or until tender. Drain then refresh under cold running water.  Set aside.

2. Meanwhile, heat a lidded non stick saucepan, spray with the cooking spray then cook the onion for 8 minutes, covered, stirring regularly. Add the garlic, pepper, thyme and cumin seeds. Spray with the cooking spray and fry for another 3 minutes, stirring.

3. Preheat the oven to Gas Mark 1/4/110 degrees celsisus. Add the black beans, squash and 2 tablespoons of water to the saucepan with the onions and peppers. Stir and heat through for 5 minutes.

4. While the black beans mixture is cooking, heat a griddle or non stick frying pan, spray the chicken with the cooking spray and cook four of the chicken fillets for 6 minutes, turning once, or until cooked through. When the black beans and squash have finished cooking , season and stir in the coriander and jalapenos.

5.  Cover the first batch of cooked chicken and keep warm while you cook the second batch. Meanwhile, wrap the tortillas in foil and warm in the oven. Place a tortilla on each serving plate, top with the black bean mixture then the chicken. Place a spoonful of yoghurt on top before serving.

 

 

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