Jamaican Chicken Stir-Fry

Gluten Free
Dairy Free
Health score
28%
Jamaican Chicken Stir-Fry
45 min.
2
483kcal

Suggestions

Ingredients

  • servings rice steamed for serving
  • teaspoons cornstarch 
  • large egg whites 
  • jar mixture of jamaican jardinière pickles--2 garlic cloves red
  • servings salt and pepper freshly ground
  • 0.5 teaspoon asian sesame oil 
  • pound chicken breast halves boneless skinless
  • tablespoons soya sauce 
  • small tomatoes coarsely chopped
  • tablespoon vegetable oil 

Equipment

  • bowl
  • wok

Directions

  1. In a shallow bowl, combine the egg whites, cornstarch and 2 teaspoons of the soy sauce.
  2. Add the chicken and a pinch each of salt and pepper and turn to coat. Refrigerate for 30 minutes.
  3. Cut the pickled garlic and ginger into slivers. Seed the Scotch bonnet chile pickle and finely chop.
  4. Cut the remaining pickles into bite-size pieces.
  5. Set a wok over high heat.
  6. Add the vegetable oil and heat until smoking.
  7. Add the pickled garlic and ginger and stir-fry for 10 seconds.
  8. Add the chicken and stir-fry until almost cooked through, about 3 minutes.
  9. Add the tomatoes and stir-fry for 1 minute.
  10. Add the pickled vegetables and chiles, pickling liquid and the remaining 2 tablespoons of soy sauce and stir-fry for 10 seconds to blend. Season with salt and pepper and stir in the sesame oil.
  11. Serve at once with steamed rice.

Nutrition Facts

Calories483kcal
Protein48.18%
Fat27.11%
Carbs24.71%

Properties

Glycemic Index
96
Glycemic Load
25.02
Inflammation Score
-7
Nutrition Score
27.738261202107%

Flavonoids

Naringenin
0.62mg
Kaempferol
0.08mg
Myricetin
0.13mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:482.9kcal
24.15%
Fat:14.15g
21.78%
Saturated Fat:2.55g
15.96%
Carbohydrates:29.03g
9.68%
Net Carbohydrates:27.45g
9.98%
Sugar:2.98g
3.31%
Cholesterol:145.15mg
48.38%
Sodium:1522.74mg
66.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:56.6g
113.2%
Vitamin B3:25.26mg
126.3%
Selenium:85.37µg
121.96%
Vitamin B6:1.89mg
94.44%
Phosphorus:561.46mg
56.15%
Vitamin B5:3.75mg
37.54%
Potassium:1176.52mg
33.61%
Manganese:0.61mg
30.7%
Vitamin B2:0.43mg
25.13%
Magnesium:89.48mg
22.37%
Vitamin K:20.29µg
19.33%
Vitamin C:15.34mg
18.6%
Vitamin A:826.11IU
16.52%
Vitamin B1:0.21mg
13.84%
Zinc:1.95mg
13.01%
Copper:0.2mg
10.2%
Vitamin E:1.52mg
10.16%
Iron:1.72mg
9.55%
Vitamin B12:0.48µg
8.05%
Folate:29.67µg
7.42%
Fiber:1.58g
6.32%
Calcium:35.31mg
3.53%
Vitamin D:0.23µg
1.51%
Source:My Recipes