Caribbean Lime Chicken Recipe

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Caribbean Lime Chicken Recipe

(Rich rum-based marinade, sharpened by the bite of fresh lime,

that give this spicy chicken dish its distinctly Caribbean flavor)

Ingredients:  Serves 4

Grated rind and juice of 1 lime

2 tablespoons dark rum

3 cloves garlic, peeled and crushed

2 level teaspoons peeled and grated root ginger or level teaspoon ground ginger

1 tablespoon hot red pepper sauce, or teaspoon Tabasco sauce

4 boneless chicken breasts, each about 6 oz (175 g) skinned

1 tablespoon olive oil

1 medium onion, peeled and chopped

14 oz (400 g) tinned chopped tomatoes

2 tablespoons molasses or black treacle

1 cinnamon stick

2 bananas and lime wedges to garnish

 

Method:

Mix together the lime rind and juice, rum, garlic, ginger and pepper sauce or Tabasco to make the marinade.  Lay the chicken breasts in one layer in a glass or china dish, coat with the marinade, cover and put in the refrigerator for about 8 hours.  Turn the pieces over several times.  Remove the chicken from the marinade and pat dry with a paper towel, reserving the marinade.  Heat the oil in a frying pan and brown the chicken in it over a high heat for about 2 minutes on each side.  Remove from the pan and set aside. Cook the onion in the pan for 5 minutes over a moderate heat, until softened.  Pour the marinade into the pan and stir in the tomatoes, molasses or treacle and cinnamon stick.  Return the chicken to the pan and bring to the boil, then reduce the heat and simmer gently, uncovered, for 20 minutes, until the chicken is cooked right through with no pink left in the middle.  Lift the chicken breasts onto a heated serving dish, cover and keep hot.  Boil the sauce to thicken it.  Remove the cinnamon stick, pour the sauce over the chicken and garnish with sliced banana and lime wedges.  Rice and green salad are good foils for this sweet and spicy chicken.  You can marinate the chicken overnight if more convenient, turning the pieces night and morning.

 

Note:  Never marinate food in a metal dish.  The acidic ingredients (lemon or lime juice, or vinegar, for example) will react with the metal and taint the food.

 

Nutrient Value Per Serving:

335 calories

9 g total fat (2 g saturated fat)

27 g carbohydrates

9 g added sugar

2 g fiber

180 mg sodium

 

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