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Caribbean Chicken And Pineapple Salsa

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Caribbean Chicken And Pineapple Salsa
  • Prep 15 min
  • Total 29 min
  • Servings 4
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Thirty minutes to dinner! Dijon and jerk seasoning jazz up baked chicken breasts while bran cereal adds crunch. A peppy fruit salsa makes a sassy topper.
Aug 26, 2009

Ingredients

  • 11/4 cups (300 mL) FIBRE 1* Original cereal, finely crushed
  • 2 tsp (10 mL) jerk or Cajun seasoning (dry)
  • 4 boneless, skinless chicken breasts
  • 1/2 cup (125 mL) buttermilk or sour milk (see directions in tips section below)
  • 2 tsp (10 mL) Dijon mustard
  • 1/2 tsp (2 mL) red pepper sauce

  • 1 cup (250 mL) crushed pineapple, undrained
  • 1/4 cup (50 mL) chopped red pepper
  • 1/4 cup (50 mL) chopped papaya, mango or apricot
  • 1 tbsp (15 mL) chopped fresh cilantro
  • 1 tsp (5 mL) sugar
  • 1 tsp (5 mL) lemon juice

Steps

  • 1
    Heat oven to 400°F (200°C). Spray baking sheet with non-stick cooking spray.
  • 2
    Combine crushed cereal and jerk or Cajun seasoning in shallow dish.
  • 3
    Place chicken, buttermilk, mustard and pepper sauce in a large resealable food storage plastic bag. Seal bag; shake well. Remove chicken from bag; coat with cereal mixture. Place on baking sheet.
  • 4
    Bake 14 to 16 minutes or until juice of chicken is clear when centre of thickest part is cut. Meanwhile, in small bowl, mix salsa ingredients. Cover; refrigerate until serving. Serve chicken with salsa.

Expert Tips

  • Tip 1
    Time saver: Purchase a pineapple salsa at your supermarket, or experiment with other purchased salsa flavours.
  • Tip 2
    To make sour milk: Combine 1/2 cup (125 mL) milk with 2 tsp (10 mL) vinegar or lemon juice. Let stand 5 minutes.

Nutrition Information

300 Calories, 6g Total Fat, 34g Protein, 28g Total Carbs, 11g Sugars

Nutrition Facts

Serving Size: 4
Calories
300
Total Fat
6g
Saturated Fat
1 1/2g
Trans Fat
0g
Cholesterol
85mg
Sodium
380mg
16%
Total Carbs
28g
Dietary Fiber
9g
Sugars
11g
Protein
34g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
25%
25%
Calcium
10%
10%
Iron
25%
25%
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.
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