Pump up the cayenne for more kick, and get the benefits of all that fibre and iron (and lots of B vitamins).
Makes 4 servings
- ¾ cup (175 mL) lightly packed brown sugar
- ½ cup (125 mL) raspberry vinegar
- ½ cup (125 mL) water
- 3 tbsp (45 mL) ground allspice
- ½ tsp (2 mL) cayenne pepper (or to taste)
- Salt and freshly ground black pepper
- 4 boneless, skinless chicken breasts (about 1 lb/500 g), cut into strips
- ½ cup (125 mL) frozen corn kernels, thawed (or use fresh)
- ½ cup (125 mL) canned black beans or kidney beans, drained and rinsed
- 1 head romaine lettuce (small to medium), washed and torn (or 8 cups/2 L lettuce mix of your choice)
- 1 carrot, sliced
- ½ cup (125 mL) sliced cucumber
- ½ cup (125 mL) sliced bell pepper (any colour)
- Nonfat, plain yogurt (optional)
- Prepare the marinade/dressing: In a large bowl, combine brown sugar, vinegar, water, allspice, cayenne and salt and pepper to taste.
- Place chicken in a shallow dish and pour in half of the marinade/dressing. Cover and refrigerate for at least one hour, or overnight.
- Add corn and beans to the remaining marinade/dressing. Cover and refrigerate for at least one hour or overnight.
- Remove chicken from marinade and discard marinade. Working in small batches, stir-fry chicken for 5 to 6 minutes or until no longer pink inside. Don't crowd the pan, or the chicken will steam instead of browning. (Alternatively, you can grill the chicken.)
- To the corn-bean mixture, add romaine, carrot, cucumber and bell pepper; toss to coat vegetables with dressing.
- Make a bed of salad on each of 4 plates and top with chicken and a dollop of plain, nonfat yogurt, if desired.
Nutrition per serving
Diabetes food choice values per serving: 2½ carbohydrates, 3 meat and alternatives.