Caribbean Lime Chicken
|Dark rum/Orange juice||2 Tablespoon|
|Garlic||3 Clove (15 gm), sliced thin|
|Minced fresh ginger/1/2 teaspoon ground ginger||2 Tablespoon|
|Hot red pepper sauce||1 Tablespoon|
|Whole chicken breasts||2 , halved and skinned|
|Non stick cooking spray||1|
|Yellow onion||1 Large, chopped|
|Low sodium tomatoes||1 Can (10 oz) (With Their Juice)|
|Banana||1 , sliced and dipped in lime or lemon juice to prevent darkening|
|Lime juice/Lemon juice||1⁄2 Cup (8 tbs)|
Using a swivel bladed vegetable peeler, remove the peel from half of the lime and set aside.
Juice the lime into a shallow glass bowl.
Add the lime peel to the lime juice, along with the rum, garlic, ginger, and red pepper sauce.
Add the chicken, tossing to coat well.
Cover and refrigerate for 8 hours or overnight, turning the chicken in the marinade several times.
Lightly coat a heavy 12 inch skillet with the cooking spray and set over moderate heat for 30 seconds.
Add the chicken, reserving the marinade, and cook about 2 1/2 minutes on each side.
Transfer to a platter.
In the same skillet, cook the onion, uncovered, over moderate heat until soft about 5 minutes.
Puree the tomatoes in an electric blender or food processor and add to the skillet, along with the molasses, cinnamon stick, reserved marinade, and chicken.
Reduce the heat to low and simmer, uncovered, for 20 minutes.
Transfer the chicken to a platter.
Raise the heat under the skillet to high and boil the sauce, uncovered, until slightly thickened 3 to 5 minutes.
Return the chicken to the skillet and heat through for 2 to 3 minutes.
Remove the cinnamon stick, arrange the chicken and sauce in a serving dish, and garnish with the banana slices, if you like.
Serving size: Complete recipe
Calories 969 Calories from Fat 61
% Daily Value*
Total Fat 7 g10.4%
Saturated Fat 1.6 g8.1%
Trans Fat 0.1 g
Cholesterol 199.5 mg66.5%
Sodium 538.4 mg22.4%
Total Carbohydrates 129 g43.1%
Dietary Fiber 16.7 g66.7%
Sugars 47.9 g
Protein 88 g176.5%
Vitamin A 33.1% Vitamin C 160.3%
Calcium 23.3% Iron 28.5%
*Based on a 2000 Calorie diet