Jamaican Jerk Chicken Sandwich

Name: Jamaican Jerk Chicken Sandwich
Yield: 6 servings
Ingredients: 3 tbsp (45 mL) reduced-sodium soy sauce; 2 green onions, white and light green part only, chopped; 1 tbsp (15 mL) apple cider vinegar; 1 tbsp (15 mL) Jamaican Jerk Rub; 2 tsp (10 mL) brown sugar; 1 lb. (450 g) boneless skinless chicken tenders, cut in half lengthwise and across; 1 tbsp (15 mL) vegetable oil; 1 plum tomato, chopped; ¼ cup (60 mL) chopped pineapple, canned or fresh; ½ jalapeño pepper, seeded and finely chopped; 1 green onion, green part only, chopped; 2 tbsp (30 mL) chopped fresh cilantro; ½ lime, juiced; ⅛ tsp (0.5 mL) salt; ⅓ cup (75 mL) reduced-fat mayonnaise; 1 tsp (5 mL) Jamaican Jerk Rub; ½ lime, juiced; 6 lettuce leaves; 6 sandwich rolls, split and toasted

Prep 15 min

Cook 20 min

Ready in 35 min

You can skip the bread and serve the chicken and pineapple pico de gallo on top of a simple salad. (the pico de gallo is great with chips, too!)

Ingredients

3 tbsp (45 mL) reduced-sodium soy sauce
2 green onions, white and light green part only, chopped
1 tbsp (15 mL) apple cider vinegar
1 tbsp (15 mL) Jamaican Jerk Rub
2 tsp (10 mL) brown sugar
1 lb. (450 g) boneless skinless chicken tenders, cut in half lengthwise and across
1 tbsp (15 mL) vegetable oil

1 plum tomato, chopped
¼ cup (60 mL) chopped pineapple, canned or fresh
½ jalapeño pepper, seeded and finely chopped
1 green onion, green part only, chopped
2 tbsp (30 mL) chopped fresh cilantro
½ lime, juiced
⅛ tsp (0.5 mL) salt

⅓ cup (75 mL) reduced-fat mayonnaise
1 tsp (5 mL) Jamaican Jerk Rub
½ lime, juiced
6 lettuce leaves
6 sandwich rolls, split and toasted

Directions

Combine the soy sauce, onion, vinegar, rub, and sugar in a medium bowl. Add the chicken tenders and toss to coat. Let them sit in the refrigerator, covered, for 10–30 minutes.
Combine the ingredients for the pineapple pico de gallo in a small bowl; set aside.
Heat the oil in a 5-qt. (4.7-L) Brilliance Nonstick Saute Pan over medium heat for 3–4 minutes. Add the chicken and marinade to the skillet and cook, turning halfway through, until the liquid evaporates, and the chicken reaches 165°F (74°C), 8–10 minutes.
To assemble the sandwich, combine the mayonnaise, rub, and lime juice and spread on each side of the buns. Place the lettuce on the bottom bun. Fill the sandwich with the chicken and the pineapple pico de gallo. Add the top of the bun.

Yield:

6 servings

Nutrients per serving:

Calories 270, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 50 mg, Sodium 800 mg, Carbohydrate 27 g, Fiber 1 g, Sugars 6 g (includes 1 g added sugar), Protein 23 g