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Caribbean Chicken and Pineapple Salsa

Favorite Fruits

Fruits offer a host of nutrients including vitamin C to accompany their great taste. Be sure to get at least 2 to 3 servings of fruit daily.

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Thirty-minute dinner! Dijon and jerk seasoning jazz up baked chicken breasts while bran cereal adds crunch. A peppy fruit salsa makes a sassy topper. From eatbetteramerica.

Prep Time:15 min

Start to Finish:30 min

makes:4 servings

Chicken
1 1/4	cups Fiber One® original bran cereal
2	teaspoons jerk seasoning (dry)
4	boneless skinless chicken breasts (about 1 1/4 lb)
1/2	cup buttermilk
2	teaspoons Dijon mustard
1/2	teaspoon red pepper sauce
Pineapple Salsa
1	can (8 oz) crushed pineapple in juice, undrained
1/4	cup chopped red bell pepper
1/4	cup chopped apricots or papaya, if desired
1	tablespoon chopped fresh cilantro
1	teaspoon sugar
1	teaspoon lemon juice

1.	Heat oven to 400°F. Spray cookie sheet with cooking spray. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or crush in food processor). Place cereal in shallow dish. Stir in jerk seasoning.
2.	In large food-storage plastic bag, place chicken, buttermilk, mustard and pepper sauce. Seal bag; shake well. Remove chicken from bag; coat with cereal mixture. Place on cookie sheet.
3.	Bake 14 to 16 minutes or until juice of chicken is clear when center of thickest part is cut (170°F). Meanwhile, mix salsa ingredients. Cover; refrigerate until serving time. Serve with chicken.
High Altitude (3500-6500 ft): Bake 17 to 19 minutes.

Nutritional Information

1 Serving: Calories 300 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 380mg; Total Carbohydrate 28g (Dietary Fiber 9g, Sugars 11g); Protein 34g % Daily Value*: Vitamin A 15%; Vitamin C 25%; Calcium 10%; Iron 25% Exchanges: 2 Starch; 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat Carbohydrate Choices: 2 MyPyramid Servings: 1/4 c Fruits, 4 oz-equivalents Meat & Beans
*% Daily Values are based on a 2,000 calorie diet.

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