Calypso Chicken with Sautéed Plantains and Down-Island Salsa

Gluten Free
Dairy Free
Health score
35%
Calypso Chicken with Sautéed Plantains and Down-Island Salsa
45 min.
6
528kcal

Suggestions

Ingredients

  • 14.5 ounce canned tomatoes diced undrained canned
  • cups rice long-grain hot cooked
  • teaspoon thyme leaves fresh minced
  •  garlic cloves minced
  • 0.5 cup bell pepper green minced
  • tablespoons juice of lime fresh
  • 2.5 cups onion chopped
  • 0.5 teaspoon pepper 
  • servings sautéed plantains 
  • servings down-island salsa 
  • 0.8 teaspoon salt divided
  •  serrano chile 
  • 24 ounce skinned 
  • teaspoons vegetable oil 
  • 0.5 cup water 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 6 ingredients in a bowl; toss to coat. Cover and refrigerate 1 hour, turning occasionally.
  2. Remove chicken from marinade, reserving marinade; sprinkle chicken with 1/2 teaspoon salt and pepper.
  3. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot.
  4. Add chicken; saut 1 minute per side or until browned.
  5. Add reserved marinade, remaining 1/4 teaspoon salt, tomatoes, water, and serrano chile; bring to a boil. Cover, reduce heat, and simmer 1 hour. Discard chile. Top each chicken breast with tomato mixture; serve with Down-Island Salsa,
  6. Sauted Plantains, and rice.
  7. Garnish with thyme sprigs and lime wedges, if desired.

Nutrition Facts

Calories528kcal
Protein22.51%
Fat9.2%
Carbs68.29%

Properties

Glycemic Index
48.5
Glycemic Load
26.86
Inflammation Score
-10
Nutrition Score
32.763478133989%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.79mg
Isorhamnetin
3.34mg
Kaempferol
0.44mg
Myricetin
0.04mg
Quercetin
14.01mg

Nutrients percent of daily need

Calories:527.78kcal
26.39%
Fat:5.65g
8.69%
Saturated Fat:1.01g
6.3%
Carbohydrates:94.32g
31.44%
Net Carbohydrates:87.57g
31.84%
Sugar:38.86g
43.17%
Cholesterol:72.57mg
24.19%
Sodium:734.99mg
31.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.09g
62.18%
Vitamin B6:1.64mg
82.19%
Vitamin B3:14.72mg
73.58%
Vitamin C:58.92mg
71.42%
Selenium:46.09µg
65.84%
Vitamin K:61.14µg
58.22%
Potassium:1738.53mg
49.67%
Vitamin A:2433.6IU
48.67%
Manganese:0.96mg
47.88%
Phosphorus:386.61mg
38.66%
Magnesium:131.71mg
32.93%
Vitamin B5:2.83mg
28.28%
Fiber:6.75g
26.99%
Copper:0.41mg
20.55%
Vitamin B1:0.3mg
20.25%
Vitamin B2:0.33mg
19.5%
Folate:71.32µg
17.83%
Iron:2.88mg
15.98%
Zinc:1.79mg
11.95%
Vitamin E:1.7mg
11.31%
Calcium:73.25mg
7.32%
Vitamin B12:0.23µg
3.78%
Source:My Recipes