Jamaican-Spiced Chicken Thighs
(Entree Choice 2)

INGREDIENTS

1/4 cup minced red onion
1 tablespoon sugar
1 tablespoon finely chopped seeded jalapeno pepper
2 teaspoons cider vinegar
2 teaspoons low-sodium soy sauce
1/2 teaspoon salt
1/2 teaspoon ground allspice
1/2 teaspoon dried time
1/2 teaspoon black pepper
1/4 teaspoon ground red pepper
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
Cooking spray

DIRECTIONS

Combine first 10 ingredients in a large bowl; add chicken, tossing to coat.

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes. Turn chicken over; cook 6 minutes or until done.

CALORIES: 187 (27% from fat). FAT: 5.7g (sat 1.4g, mono 1.7g, poly 1.4g). PROTEIN: 27.5g. CARB: 5g. FIBER: 0.5g. CHOL: 115mg. IRON: 1.6mg. Sodium: 503mg. CALC: 21mg.

SERVINGS: 4 (serving size — 2 chicken thighs)

Complete the menu with mashed sweet potatoes and a garden salad.
For more heat, leave the seeds in the jalapeno.

Recipe from Cooking Light, May, 2008.