Caribbean Chicken

Gluten Free
Dairy Free
Health score
54%
Caribbean Chicken
30 min.
2
687kcal

Suggestions

Ingredients

  • 0.3 teaspoon poached berries 
  • 0.3 teaspoon peppercorns whole black
  • lb chicken breast boneless
  • ounces chicken broth unsalted (preferably )
  • tablespoon cornstarch 
  • tablespoons rum dark
  • tablespoons coconut flakes dried toasted
  • tablespoons ginger fresh minced peeled
  •  garlic clove minced
  • tablespoons spring onion 
  • 0.3 teaspoon chipotle chili powder 
  •  juice of lime 
  • 1.5 tablespoons cooking oil 
  • cup onion 
  • ounces orange juice fresh
  •  orange zest 
  •  pasilla peppers minced seeded
  • medium bell pepper red
  • medium sweet potatoes and into 

Equipment

  • frying pan

Directions

  1. Heat skillet over medium heat. Toast peppercorns & allspice berries until aromatic, about 3 minutes.
  2. Remove and smash or grind.Coat pan with oil.
  3. Add chicken and brown chicken on all sides, 2-3 minutes adding pepper and allspice. Set aside & cover.Over medium-high heat, add onion,garlic, ginger root, habanero peppers, sweet potato and red pepper. Saut until browned, about 4 minutes.
  4. Pour in broth, bring to a boil over high heat.
  5. Add orange zest/peel and dark rum.
  6. Add (optional) habanero powder for additional "heat." Reduce burner to medium and cover to cook veggies until tender, about 10 minutes, stirring half way through. Meanwhile, make a slurry with cornstarch and orange juice.Uncover, stir and squeeze in lime juice.
  7. Add chicken. Slowly add orange juice slurry and cook until sauce is thick, adding chicken broth to thin it out if needed. Cook another 5 minutes to finish chicken and incorporate flavors.
  8. Garnish with coconut and scallions.This recipe can be made using leftover chicken, ground pepper & allspice, jarred garlic & ginger for a quicker meal, although flavor won't be as distinctive.Another quick meal/pantry option is to substitute 1/2 cup of orange/apricot marmalade in place of the orange juice & cornstarch slurry, lime juice and orange peel. The final flavor will be sweeter and more pungent.For extra zing at the table, Trinidad mustard sauce or a sweet-chili habanero sauce are nice condiments to use.

Nutrition Facts

Calories687kcal
Protein34.04%
Fat28.94%
Carbs37.02%

Properties

Glycemic Index
151.5
Glycemic Load
19.08
Inflammation Score
-10
Nutrition Score
44.62695651469%

Flavonoids

Cyanidin
0.03mg
Petunidin
0.11mg
Delphinidin
0.13mg
Malvidin
0.31mg
Eriodictyol
0.47mg
Hesperetin
11.51mg
Naringenin
1.88mg
Apigenin
0.02mg
Luteolin
6.02mg
Isorhamnetin
4.01mg
Kaempferol
0.71mg
Myricetin
0.16mg
Quercetin
20.03mg

Nutrients percent of daily need

Calories:687.37kcal
34.37%
Fat:20.63g
31.73%
Saturated Fat:5.15g
32.16%
Carbohydrates:59.36g
19.79%
Net Carbohydrates:49.02g
17.83%
Sugar:21.96g
24.4%
Cholesterol:146.85mg
48.95%
Sodium:660.28mg
28.71%
Alcohol:7.51g
100%
Alcohol %:1.12%
100%
Protein:54.58g
109.17%
Vitamin A:18746.2IU
374.92%
Vitamin C:240.88mg
291.98%
Vitamin B3:26.31mg
131.55%
Vitamin B6:2.6mg
129.77%
Selenium:75.84µg
108.34%
Phosphorus:635.67mg
63.57%
Potassium:1984.1mg
56.69%
Manganese:0.99mg
49.44%
Vitamin B5:4.84mg
48.45%
Fiber:10.34g
41.37%
Magnesium:137.91mg
34.48%
Vitamin K:35.95µg
34.24%
Vitamin B1:0.49mg
32.81%
Vitamin B2:0.5mg
29.68%
Vitamin E:4.25mg
28.36%
Folate:110.14µg
27.54%
Copper:0.5mg
24.89%
Iron:3.12mg
17.34%
Zinc:2.43mg
16.23%
Calcium:119.78mg
11.98%
Vitamin B12:0.47µg
7.84%
Vitamin D:0.23µg
1.51%
Source:Food.com