Low-Glycemic Grilled Jerk Chicken

By CathyD

Ingredients

• 3 scallions, chopped
• 4 large cloves garlic
• 1 small onion, chopped
• 2 to 4 serrano chiles, stemmed and seeded
• 1/4 cup lime juice
• 2 tablespoons Worcestershire sauce
• 3 tablespoons extra-virgin olive oil
• 1 tablespoon packed brown sugar
• 1 teaspoon dried thyme
• 1 teaspoon ground coriander
• 1/4 teaspoon ground nutmeg
• 2 teaspoons ground allspice
• 1/2 teaspoon salt
• 1 teaspoon black pepper
• 1 teaspoon ground cinnamon
• 4 boneless, skinless chicken breast halves, cut crosswise
• Nonstick cooking spray

Preparation

Step 1

If you have a milder palate, use fewer chiles; If you want more spice, replace the serrano chiles with jalapeño chiles.

Blend the scallions, garlic, onions, chiles, lime juice, Worcestershire sauce, olive oil, brown sugar, thyme, coriander, nutmeg, allspice, salt, black pepper, and cinnamon in a blender until smooth.

Spray the grill with nonstick cooking spray and heat it to medium. Grill the chicken until cooked through, about 6 minutes on each side. Serve warm.

Per serving: Calories 174 (From Fat 56); Glycemic Load 2 (Low); Fat 6g (Saturated 1g); Cholesterol 63mg; Sodium 172mg; Carbohydrate 6g (Dietary Fiber 1g); Protein 23g.