Rum-Marinated Chicken Breasts with Pineapple Relish

Gluten Free
Dairy Free
Low Fod Map
Health score
33%
Rum-Marinated Chicken Breasts with Pineapple Relish
45 min.
4
510kcal

Suggestions


Indulge in a tropical escape with our Rum-Marinated Chicken Breasts with Pineapple Relish, a dish that perfectly balances savory and sweet flavors. This gluten-free, dairy-free, and low FODMAP recipe is not only delicious but also caters to various dietary needs, making it an ideal choice for gatherings or a cozy family dinner.

The star of this dish is the succulent chicken, marinated in a rich blend of dark rum, barbecue sauce, and a hint of Caribbean hot sauce, which infuses each bite with a delightful kick. As the chicken grills to perfection, the tantalizing aroma will have everyone eagerly anticipating the meal. Paired with a vibrant pineapple relish, featuring grilled pineapple and fresh red bell pepper, this dish brings a burst of color and flavor to your table.

Ready in just 45 minutes, this recipe serves four and is perfect for lunch or dinner. The combination of juicy chicken and zesty relish, complemented by fresh lime, creates a refreshing and satisfying meal that will transport your taste buds to a sun-soaked paradise. Whether you're hosting a summer barbecue or simply looking to spice up your weeknight dinner, this Rum-Marinated Chicken Breasts with Pineapple Relish is sure to impress!

Ingredients

  • 0.3 cup barbecue sauce 
  • 32 ounce chicken breast halves bone-in
  • 0.5 cup rum dark
  • teaspoon rum dark
  • 0.3 teaspoon hot sauce (such as Pickapeppa Sauce)
  • tablespoon hot sauce (such as Pickapeppa Sauce)
  • 0.1 teaspoon kosher salt 
  • teaspoon kosher salt 
  • tablespoons juice of lime fresh
  • tablespoons juice of lime fresh
  • teaspoon lime zest grated
  •  lime wedges 
  • small pineapple cored peeled cut into (1/2-inch-thick) rings ( 12 ounces)
  • 0.5 cup bell pepper red finely chopped
  • teaspoons vegetable oil 

Equipment

  • bowl
  • sauce pan
  • sieve
  • grill
  • ziploc bags

Directions

  1. To prepare chicken, combine first 6 ingredients in large zip-top plastic bag.
  2. Add chicken to bag; seal. Marinate in refrigerator for 1 to 2 hours, turning bag occasionally.
  3. Remove the chicken from bag, reserving marinade; set chicken aside.
  4. Let marinade stand at room temperature 10 minutes. Strain through a sieve into a bowl; discard solids. Set marinade aside.
  5. Prepare grill to medium heat.
  6. To prepare relish, place pineapple on grill rack coated with cooking spray; grill 3 minutes on each side or until soft and browned around the edge. Cool slightly; chop.
  7. Combine pineapple, bell pepper, and next 5 ingredients (bell pepper through 1/8 teaspoon salt); set aside.
  8. Place chicken on grill rack coated with cooking spray; grill 30 minutes or until done, turning occasionally.
  9. Remove and discard skin.
  10. Bring reserved marinade to a boil in a small saucepan; cook 1 minute.
  11. Drizzle cooked marinade over chicken.
  12. Serve chicken with relish and lime wedges.

Nutrition Facts

Calories510kcal
Protein44.99%
Fat17.49%
Carbs37.52%

Properties

Glycemic Index
46.17
Glycemic Load
16.22
Inflammation Score
-9
Nutrition Score
35.220869572266%

Flavonoids

Eriodictyol
0.41mg
Hesperetin
9.64mg
Naringenin
0.7mg
Luteolin
0.14mg
Myricetin
0.02mg
Quercetin
0.53mg

Nutrients percent of daily need

Calories:509.96kcal
25.5%
Fat:8.63g
13.27%
Saturated Fat:1.68g
10.47%
Carbohydrates:41.64g
13.88%
Net Carbohydrates:37.31g
13.57%
Sugar:29.68g
32.97%
Cholesterol:145.15mg
48.38%
Sodium:1197.81mg
52.08%
Alcohol:10.44g
100%
Alcohol %:2.34%
100%
Protein:49.93g
99.86%
Vitamin C:148.44mg
179.93%
Vitamin B3:25.15mg
125.76%
Manganese:2.19mg
109.43%
Selenium:73.15µg
104.49%
Vitamin B6:2.04mg
102.03%
Phosphorus:510.38mg
51.04%
Vitamin B5:3.87mg
38.69%
Potassium:1213.13mg
34.66%
Vitamin B1:0.35mg
23.43%
Magnesium:93.48mg
23.37%
Vitamin B2:0.34mg
19.75%
Copper:0.35mg
17.56%
Fiber:4.32g
17.29%
Vitamin A:846.75IU
16.93%
Folate:62.29µg
15.57%
Zinc:1.72mg
11.45%
Iron:1.85mg
10.29%
Vitamin E:1.18mg
7.89%
Vitamin B12:0.45µg
7.56%
Vitamin K:7.72µg
7.35%
Calcium:57.37mg
5.74%
Vitamin D:0.23µg
1.51%
Source:My Recipes