JAMAICAN SPICED CHICKEN THIGHS
Ingredients
¼ cup red onion, minced 1 tablespoon sugar 1 tablespoon seeded jalapeno pepper, finely chopped 2 teaspoons cider vinegar 2 teaspoons low-sodium soy sauce ½ teaspoon salt ½ teaspoon ground allspice
½ teaspoon dried thyme ½ teaspoon black pepper ¼ teaspoon ground red pepper 8 skinless, boneless chicken thighs (about 1½ pounds) cooking spray
Instructions
1. Combine first 10 ingredients in a large bowl. 2. Add chicken, tossing to coat. 3. Coat pan with cooking spray. 4. Add chicken to pan; cook 4 minutes. 5. Turn chicken over; cook 6 minutes, or until done. Notes
• May use any vegetable oil in place of olive oil. • May use minced fresh garlic in place of garlic powder. • May use “no-salt-added” canned diced tomatoes for less sodium. • May use a mix of other spices such as cayenne pepper, cumin, and oregano, in place of chili powder.
Nutritional Information (per serving) Calories 190, total fat 7g, saturated fat 1.5g, cholesterol 90mg, sodium 510mg, total carbohydrate 5g, dietary fiber 0g, sugars 4g, protein 24g.
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