Caribbean Jerk Chicken Over A Bed Of Arugula Recipe Video

An easy low-calorie, high flavor nutritious Chicken salad.

Summary

Preparation Time10 MinCooking Time10 Min
Ready In20 MinDifficulty LevelVery Easy
Health IndexHealthy++Servings2
CuisineCaribbeanCourseMain Dish
MethodGrilled

Recipe Story

On Friday July 3rd, Jason visits Cooks Corner on WMUR Channel 9 to share another heart healthy meal and a great idea for the 4th of July cookouts. Jason demonstrates Caribbean Jerk Chicken over bed of Arugula to Sean MacDonald. Cooks Corner is on Monday, Wednesday and Friday at noon on WMUR Channel 9. Be sure to tune in!

Ingredients

 
4 boneless, skinless chicken breast halves, trimmed (less than ½” thick is ideal)
 
2 oz of your favorite jerk seasoning (Cajun will work also)
 
1 package of pre-washed baby spinach
 
1 green pepper julienned
 
1 red pepper julienned
 
8 oz of walnut halves
 
4 oz sliced provolone cheese
 
For the balsamic vinaigrette:
 
2 TBSP olive oil
 
2 TBSP balsamic vinegar
 
sea salt/black pepper (to taste)
 
1 TBSP dried herbs (be creative!)

Directions

In a large sauté pan, over high heat, add ½ TBSP of olive oil. Coat chicken, liberally, on both sides with seasoning. Add to hot pan, and sear for 3 minutes on each side. While this is cooking, construct the salad. In 4 salad bowls, divide the spinach up evenly. Add the julienned pepper, nuts, and cheese. Check on the chicken, and flip when a crust is created, but releases from pan. Cook for about 3 minutes on other side, and remove when done. Cover with a foil tent, and let rest for 5 minutes. Meanwhile, let’s create the dressing. In small container w/a cover, add all ingredients. Shake vigorously. Remove cover, and drizzle evenly among 4 salads. Slice chicken breasts in strips and lay one sliced breast over each salad. Garnish with grated Parmesan cheese.

Comments

Anonymous says :

Caribbean Jerk Chicken over a bed of Arugula is the best chicken salad I have tasted. Thanks for this healthy low calorie recipe. Can I add baby corn to this salad dish? Do let me know.
Posted on: 30 March 2010 - 3:54am

aparna.priya says :

I think you can have it as a course by itself!
Posted on: 19 October 2009 - 10:43am

foodpsychologist says :

Wow ! This Caribbean Jerk Chicken over a bed of Arugula looks really really delicious ! I can make this for my family during the coming holidays. Could you please tell me if its a course by itself or is it best eaten as an accompaniment?
Posted on: 30 September 2009 - 1:37am

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