Prep time: 15 Minutes
Cook time: 12 Minutes
Serves: 4 Servings
1/2 cup finely chopped scallion
1/2 green bell pepper, chopped
2 Tbs light soy sauce
2 Tbs fresh lime juice
1 tsp ground allspice
1 tsp dry mustard or 2 tsp prepared
1 garlic clove, chopped
1/2 tsp salt
1 tsp sugar
3/4 tsp dried thyme, crumbled
1/2 tsp ground cinnamon
4 boneless, skinless chicken-breast halves, each cut into 3 or 4 strips (or a 1-lb package of chicken tenders)
Nonstick cooking spray
Measure ingredients for marinade; spray foil with nonstick cooking spray.
1. Measure and add all of the ingredients (except chicken), in the order they appear, to a food processor or blender and puree for 5 seconds.
2. Pour the marinade into a heavy-duty, gallon-size resealable plastic bag; add chicken strips. Seal the plastic bag, pressing out the excess air, and let chicken marinate in the refrigerator, turning the bag over several times, for 24 hours. (If you’re short on time, let it chill for about an hour.)
3. Line a large baking dish with foil; coat with nonstick cooking spray. Remove chicken strips with tongs or a long fork and lay them on the baking dish. Discard marinade.
4. Broil 4 to 6 inches from heat for about 6 minutes per side, or until chicken is cooked throughout.
PER SERVING (4 strips): 149 calories, 2 g fat (0.4 g saturated), 667 mg sodium, 66 mg cholesterol. High in B6, which may prevent heart disease.