Caribbean Chicken

Gluten Free
Dairy Free
Health score
25%
Caribbean Chicken
95 min.
4
593kcal

Suggestions


Welcome to a culinary journey that transports you straight to the vibrant shores of the Caribbean! Our Caribbean Chicken recipe is a delightful fusion of flavors that will tantalize your taste buds and leave you craving more. Perfectly gluten-free and dairy-free, this dish is not only a feast for the senses but also a wholesome option for those with dietary restrictions.

Imagine succulent chicken drumsticks and thighs, marinated in a zesty blend of fresh mango, ginger, and lime, creating a symphony of tropical flavors. The addition of black beans adds a hearty touch, making this dish a satisfying main course for lunch or dinner. With a preparation time of just 95 minutes, you can easily whip up this delicious meal for family and friends, impressing them with your culinary skills.

As the chicken bakes to perfection, the aroma of ginger and lime fills your kitchen, evoking the essence of Caribbean cuisine. Each bite is a burst of flavor, with the juicy chicken complemented by the sweetness of mango and the earthiness of black beans. Whether you're hosting a dinner party or simply enjoying a cozy meal at home, this Caribbean Chicken recipe is sure to become a favorite in your household. Get ready to savor the taste of the tropics!

Ingredients

  • pound skin-on chicken drumsticks 
  • pound strips. 
  • cup mangos pitted cubed peeled
  • tablespoon ginger grated
  • teaspoon lime zest shredded finely
  • tablespoons juice of lime 
  • 0.5 teaspoon salt 
  • tablespoons spring onion thinly sliced
  • clove garlic finely chopped
  • 30 ounces black beans undrained canned

Equipment

  • oven
  • baking pan

Directions

  1. Heat oven to 375°.
  2. Place chicken pieces, skin sides up, in ungreased rectangular baking dish, 13x9x2 inches.
  3. Bake uncovered 40 minutes.
  4. Drain excess fat from baking dish.
  5. Mix remaining ingredients; spoon over and around chicken pieces. Cover and bake about 30 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut.

Nutrition Facts

Calories593kcal
Protein30.4%
Fat40.47%
Carbs29.13%

Properties

Glycemic Index
40.19
Glycemic Load
3.03
Inflammation Score
-8
Nutrition Score
28.642608466356%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.16mg
Hesperetin
0.89mg
Naringenin
0.05mg
Luteolin
0.01mg
Kaempferol
0.06mg
Myricetin
0.04mg
Quercetin
0.37mg

Nutrients percent of daily need

Calories:592.88kcal
29.64%
Fat:26.7g
41.07%
Saturated Fat:7.14g
44.64%
Carbohydrates:43.23g
14.41%
Net Carbohydrates:27.72g
10.08%
Sugar:5.89g
6.55%
Cholesterol:181.03mg
60.34%
Sodium:1274.89mg
55.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:45.11g
90.22%
Fiber:15.5g
62.01%
Selenium:39.1µg
55.86%
Phosphorus:544.69mg
54.47%
Vitamin B3:10.58mg
52.91%
Vitamin B6:0.82mg
41.21%
Folate:156.04µg
39.01%
Potassium:1153.96mg
32.97%
Vitamin B2:0.55mg
32.5%
Vitamin B1:0.46mg
30.69%
Iron:5.42mg
30.13%
Magnesium:117.46mg
29.37%
Vitamin C:24.04mg
29.14%
Manganese:0.58mg
28.8%
Copper:0.57mg
28.47%
Zinc:4.1mg
27.3%
Vitamin B5:2.43mg
24.31%
Vitamin B12:1.14µg
19.06%
Vitamin A:612.21IU
12.24%
Vitamin K:12.29µg
11.7%
Calcium:100.82mg
10.08%
Vitamin E:0.79mg
5.29%
Vitamin D:0.19µg
1.26%