Makes 4 servings
Prep Time: 1 hour
Total Time: 1 1/2 hours
This recipe landed first place in a contest of grapefruit recipes that met the Best Life Diet guidelines. The chef is Matthew Laman, of Hummelstown, PA.
CHICKEN
4, 6-oz. boneless chicken breasts
1 tablespoon jerk marinade
1 tablespoon minced garlic
Non-stick cooking spray
2 cups no-salt-added chicken broth
juice of 2 Florida grapefruit
1 tablespoon finely chopped cilantro
SALAD
2 cups arugula
2 tablespoons extra-virgin olive oil
2 Florida grapefruit
2 papaya (peeled, seeded and diced)
fresh cracked pepper to taste
16 grape tomatoes sliced in half (lengthwise)
4 fresh 1/4-inch pineapple rings
- Place chicken breasts and jerk marinade in large zip-top bag, seal and refrigerate for one hour. Remove chicken from zip-top bag and place on hot grill. Grill chicken breast until thoroughly cooked, about 15-20 minutes, or until internal temperature reaches 165 degrees.
- In a heavy skillet over medium-high heat, sauté garlic with non-stick cooking spray, then add chicken stock and grapefruit juice. Bring to a boil, lower temperature to medium low and reduce to syrup. Add cilantro. Stir well and set aside. In a large bowl, combine arugula, olive oil, chopped grapefruit and pepper together. Toss the ingredients to coat arugula. Add tomatoes and papaya.
- Place one pineapple ring on the center of 4 dinner size plates. Top each ring with one grilled chicken breast. Divide salad into 4 equal parts and place on the grilled chicken breast. Drizzle plates with sauce.
Round this meal out with a cup of brown rice, or a thick slice of whole grain bread, or a large ear of corn.
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1 Serving
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Calories: 414
Protein: 39g
Carbohydrates: 45g
Dietary Fiber: 12g
Total Fat: 10g
Saturated Fat: 1.7g
Cholesterol: 99mg
Calcium: 120mg
Sodium: 142mg
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