Jamaican-Spiced Chicken Thighs

Complete the menu with mashed sweet potatoes and a mixed green salad. For more heat, leave the seeds in the jalapeño.

Yield: 4 servings (serving size: 2 chicken thighs)

Ingredients

• 1/4  cup  minced red onion
• 1  tablespoon  sugar
• 1  tablespoon  finely chopped seeded jalapeño pepper
• 2  teaspoons  cider vinegar
• 2  teaspoons  low-sodium soy sauce
• 1/2  teaspoon  salt
• 1/2  teaspoon  ground allspice
• 1/2  teaspoon  dried thyme
• 1/2  teaspoon  black pepper
• 1/4  teaspoon  ground red pepper
• 8  skinless, boneless chicken thighs (about 1 1/2 pounds)
• Cooking spray

Preparation

1. Combine first 10 ingredients in a large bowl; add chicken, tossing to coat. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; cook 6 minutes or until done.

Nutritional Information

Calories:

187 (27% from fat)

Fat:

5.7g (sat 1.4g,mono 1.7g,poly 1.4g)

Protein:

27.5g

Carbohydrate:

5g

Fiber:

0.5g

Cholesterol:

115mg

Iron:

1.6mg

Sodium:

503mg

Calcium:

21mg