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Caribbean Bramley chicken
A warming recipe that's ideal for a mid-week dish. Jerk seasoning comes from Jamaica - traditionally made from a blend of spices like allspice, chilli, pepper, bay leaves and paprika.
What you need
- 350 g bramley apples, peeled, cored and sliced
- 6 tsp vegetable oil
- 4 chicken breast fillets, sliced
- 1 large onion, peeled and chopped
- 2 1/2 cm root ginger, peeled and grated
- 2 tsp Jamaican jerk seasoning
- rind and juice of 1 lime
- 3 tsp dark soy sauce
- 400 g canned chopped tomatoes
- seasoning
Method
Heat half the oil in a large non-stick frying pan. Add apple slices and cook for 4 min or until golden brown. Transfer to a plate and set aside.
Add chicken to pan and cook for 4 min, stirring occasionally until golden brown. Add onion, garlic, ginger and stir- fry for 2 min or until soft.
Add jerk seasoning, lime rind and juice, soy, apples and tomatoes.
Season well. Bring to boil and simmer for 10-15 min or until tender.
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Preparation 10 minutes Cook 20 minutes Total 30 minutes -
Energy 222 kcal/serving Fat 3.36 g/serving Carbohydrates 83.23 g/serving Glycaemic Index 26 Glycaemic Load 5.45 
Serving suggestion
Rice and canned beans.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 929 | 302 | 10475 | 8350 |
| Energy (kcal) | 222 | 72.3 | 2500 | 2000 |
| Protein (g) | 11.9 | 3.89 | ||
| Carbohydrate (g) | 23.1 | 7.51 | 345 | 275 |
| Fat (g) | 10.3 | 3.36 | 95 | 70 |
| Fat (saturated) (g) | 1.72 | 0.56 | ||
| Fibre (g) | 3.91 | 1.27 | ||
| Sodium (mg) | 269 | 87.8 | ||
| Salt (equivalent) (g) | 0.67 | 0.22 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 79.0 | 25.7 | 800 |
| Vitamin B-12 (µg) | 0.18 | 0.06 | 1 |
| Vitamin B-6 (mg) | 0.36 | 0.12 | 2 |
| Vitamin C (mg) | 26.8 | 8.71 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.13 | 0.69 | 10 |
| Zinc (mg) | 1.26 | 0.41 | 15 |
| Calcium (mg) | 56.7 | 18.4 | 800 |
| Folate (mcg) | 22.5 | 7.32 | 200 |
| Iron (mg) | 1.41 | 0.46 | 14 |
| Magnesium (mg) | 33.2 | 10.8 | 300 |
| Niacin (mg) | 4.41 | 1.43 | 18 |
| Pantothenic acid (mg) | 0.93 | 0.30 | 6 |
| Riboflavin (mg) | 0.14 | 0.05 | 1.6 |
| Phosphorous (mg) | 123 | 40.2 | 800 |
| Thiamin (mg) | 0.12 | 0.04 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, jerk seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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