Category: Dinner




Jamaican style chicken, ideal for a weight loss diet. Low in calories and hight in protein, makes this a great tastey meal.

Preparation time:  2hrs, 15mins

Cooking time:  40mins

Serves: 8         

 

Nutritional facts, per portion:

Kcal: 184               Fat: 7.8g               Saturated fat: 2.3g           Salt: 0.5g              Sugar: 4.1g

Ingredients:

·         6 Chicken quarters, skin removed

·         1 Garlic clove, crushed

·         1 Tbsp soy sauce

·         1 Medium onion, chopped

·         1 Tsp coarsely ground pepper

·         Juice of 1 lime

·         Sliced Scotch bonnet pepper, quantity to persons taste

·         1 Carrot, peeled and diced

·         1 Green or red pepper, sliced

·         2 large tomatoes, chopped

·         1 Tbsp tomato puree

·         250ml (9fl oz) water

·         3 Sprigs fresh thyme

Method:

1.       Coat chicken with garlic, soy sauce, half chopped onion, black pepper, lime juice and scotch bonnet pepper in an oven proof dish. Marinate in fridge for about 2 hours or overnight if possible.

2.       Preheat oven to 190C / Fan 170C / Gas mark 6. Mix all other ingredients and water in chicken marinade.

3.       Cover dish with foil or tight fitting lid and cook in oven for 30 – 40minutes, turning frequently.