Jerk Chicken and Tomato Salad

Gluten Free
Dairy Free
Health score
20%
Jerk Chicken and Tomato Salad
415 min.
8
623kcal

Suggestions

Ingredients

  • pounds cut up chicken 
  • 0.5 cup basil leaves fresh chopped
  • 0.1 cup thyme leaves fresh
  • tablespoon garlic crushed
  • teaspoons ground allspice 
  • teaspoons ground cinnamon 
  • teaspoons ground nutmeg 
  •  limes 
  • cups soya sauce low sodium
  • 0.3 cup olive oil 
  •  onion red
  • tablespoons red wine vinegar 
  • servings salt and pepper 
  • cup scallions chopped
  •  scotch bonnet chiles 
  • 1.5 pounds tomatoes juicy cut into wedges
  •  onions white finely chopped

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • mixing bowl
  • blender
  • kitchen thermometer
  • microwave

Directions

  1. Place the limes in a small microwave-safe bowl and microwave until the essential oils in the skin are released. These limes will be hot coming from the microwave, so set aside and let them cool before squeezing them.
  2. Using a blender (or a food processor), blend all the dry ingredients; allspice, nutmeg, cinnamon, thyme, onions, scallions, peppers (while wearing gloves) together to make a pulp. Return to the limes and squeeze the juice into the blender through the feeder tube. Make sure you use the lime oils which were released by microwaving, as well as the juice you've squeezed. Then add the soy sauce through the feeder tube.
  3. Mix well.
  4. Place the chicken pieces and lime skins in a container which you will be able to cover tightly.
  5. Pour the marinade over the chicken and rest in the refrigerator overnight (or a minimum of 4 hours). Keep tightly covered and away from other foods, as it will taint them.
  6. Preheat the oven to 300 degrees F.
  7. Roast the chicken in a covered pan for 2 hours. Raise the temperature to 400 degrees F, uncover the chicken, and roast for another 30 minutes. The important thing is that you "check for doneness." When the chicken is done, the flesh will feel firm and the juices will run clear. You can also use an instant-read thermometer which should register an internal temperature of at least 180 degrees F.
  8. To make the tomato salad, mix tomatoes, garlic, olive oil, vinegar, red onion, basil in a mixing bowl. Toss gently and season with salt and pepper.
  9. Serve at room temperature family style.

Nutrition Facts

Calories623kcal
Protein30.76%
Fat58%
Carbs11.24%

Properties

Glycemic Index
54.5
Glycemic Load
3.19
Inflammation Score
-9
Nutrition Score
27.824782723966%

Flavonoids

Hesperetin
14.4mg
Naringenin
1.72mg
Apigenin
0.03mg
Luteolin
0.33mg
Isorhamnetin
2.07mg
Kaempferol
0.52mg
Myricetin
0.14mg
Quercetin
10.35mg

Nutrients percent of daily need

Calories:623.01kcal
31.15%
Fat:40.44g
62.21%
Saturated Fat:10.62g
66.37%
Carbohydrates:17.63g
5.88%
Net Carbohydrates:13.25g
4.82%
Sugar:5.54g
6.15%
Cholesterol:163.29mg
54.43%
Sodium:2651.84mg
115.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.27g
96.53%
Vitamin B3:16.33mg
81.66%
Vitamin B6:1.04mg
51.9%
Phosphorus:476.76mg
47.68%
Selenium:32.31µg
46.15%
Vitamin K:47.12µg
44.87%
Vitamin C:36.06mg
43.71%
Manganese:0.72mg
36.02%
Potassium:1005.72mg
28.73%
Magnesium:111.84mg
27.96%
Vitamin B2:0.47mg
27.49%
Vitamin A:1300.27IU
26.01%
Zinc:3.74mg
24.94%
Vitamin B5:2.41mg
24.13%
Iron:3.96mg
21.98%
Folate:75.3µg
18.83%
Fiber:4.38g
17.53%
Vitamin E:2.54mg
16.96%
Vitamin B1:0.23mg
15.46%
Copper:0.27mg
13.33%
Vitamin B12:0.67µg
11.25%
Calcium:104.81mg
10.48%
Vitamin D:0.44µg
2.9%