Today sees the launch of the UK’s 1st ever Caribbean Food Week, to celebrate the growing popularity of this exotic cusine.
We Brits are increasingly looking for new and exciting flavours, and tasty Caribbean dishes certainly are tempting. During this week countless shoppers at Sainsbury’s, Tesco and Morrisons will be able to sample delicious examples of this spicy, herby, yet simple way of cooking meat, fish, poultry, vegetables and fruit. And there’s bound to be many products on sale to help revellers get into the spirit of the Notting Hill Carnival (Europe’s Biggest Street Festival), which takes place at the end of the week.
The Caribbean has long been a favourite destination holiday for me so I have enjoyed curried goat; ackee with salted fish; coconut prawns and a glass or two of Jamaican Pimm’s!
My celebration will be simple…a Jerk Chicken dish that can be simply served with a Caesar Salad (with a bariatric-friendly Caesar dressing)….almost as fast on the table as Usain Bolt doing the 100 metres. Pity I can’t predict the weather!
JERK CHICKEN WITH BARIATRIC CAESAR SALAD
2 skinless and boneless chicken breasts
1 tsp Jamaican Jerk seasoning (I used Grace brand…very authentic!)
low-fat cooking spray
1/2 Romaine or crisp style lettuce
5 tbsp/1/3 cup fat-free natural yogurt
2 anchovies, very finely chopped
1 tsp olive oil
1 tbsp lemon juice
1/2 tsp Worcestershire sauce or dash of Tabasco sauce
1 clove garlic, crushed
salt and freshly ground black pepper
1. Cut each chicken breast into 5-6 large strips or goujons. Place in a shallow dish, add the seasoning and rub into the flesh. Cover tightly with cling film/saran wrap and leave to marinate in a cool place for 1 hour, or overnight in the refrigerator.
2. To cook, spritz a non-stick frying/saute pan with low-fat cooking spray and heat until hot. Add the chicken and stir-fry until cooked through, about 9-10 minutes.
3. Meanwhile, to make the salad accompaniment, shred the lettuce and place in a bowl. Mix the yogurt with the anchovies, olive oil, lemon juice, Worcestershire or Tabasco sauce, garlic and salt and pepper to taste. Drizzle over the lettuce and toss to coat.
4. Serve the Jerk chicken drizzled with any pan juices and with the Caesar Salad.
WLS PORTION: 1/2-1
CALORIES PER PORTION: 202
Image courtesy of Grace Foods UK Ltd