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Jerk chicken with orange sauce
A Jamaican style dish that has a hint of citrus.
What you need
- 3 tsp oil
- 15 g butter
- 4 skinless boneless chicken breasts
- 3 tsp Jamaican jerk seasoning
- 3 tsp cornflour
- 375 ml fresh orange juice
- seasoning
- To garnish
- 1 orange, peeled and segmented
- 1 lime, sliced
Method
Heat oil and butter in a frying pan, Add chicken and sprinkle over the Jerk seasoning. Fry chicken on both sides for 8-10 min or until golden and juices run clear when the chicken is cut.
Mix cornflour with a little of the orange juice to form a smooth paste. Then add to the rest of the orange juice. Season.
Remove chicken from pan, keep warm and set aside. Add orange juice mixture to pan. Bring to boil, stirring constantly, then simmer for 2-3 minutes or until thickened.
Return chicken to pan and heat through in the sauce for 2 min. Remove chicken from sauce with a slotted spoon and, using a sharp knife, cut the chicken into slices diagonally.
Arrange sliced chicken on warmed serving plates. Pour over the sauce, garnish with orange segments and lime slices. Serve immediately.
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My Cookbooks Add Recipe My List Add Recipe Preparation 10 minutes Cook 12 minutes Total 22 minutes Energy 295 kcal/serving Fat 2.80 g/serving Carbohydrates 64.45 g/serving Glycaemic Index 52 Glycaemic Load 8.41 
Serving suggestion
Freshly cooked rice.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1234 | 403 | 10475 | 8350 |
| Energy (kcal) | 295 | 96.5 | 2500 | 2000 |
| Protein (g) | 35.8 | 11.7 | ||
| Carbohydrate (g) | 17.9 | 5.84 | 345 | 275 |
| Fat (g) | 8.57 | 2.80 | 95 | 70 |
| Fat (saturated) (g) | 2.63 | 0.86 | ||
| Fibre (g) | 1.47 | 0.48 | ||
| Sodium (mg) | 129 | 42.5 | ||
| Salt (equivalent) (g) | 0.32 | 0.11 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 63.7 | 20.8 | 800 |
| Vitamin B-12 (µg) | 0.57 | 0.19 | 1 |
| Vitamin B-6 (mg) | 0.89 | 0.29 | 2 |
| Vitamin C (mg) | 72.5 | 23.7 | 60 |
| Vitamin D (µg) | 2.80 | 0.92 | 266 |
| Vitamin E (mg) | 1.93 | 0.63 | 10 |
| Zinc (mg) | 1.29 | 0.42 | 15 |
| Calcium (mg) | 46.7 | 15.3 | 800 |
| Folate (mcg) | 46.8 | 15.3 | 200 |
| Iron (mg) | 1.42 | 0.47 | 14 |
| Magnesium (mg) | 57.1 | 18.7 | 300 |
| Niacin (mg) | 17.3 | 5.66 | 18 |
| Pantothenic acid (mg) | 1.53 | 0.50 | 6 |
| Riboflavin (mg) | 0.18 | 0.06 | 1.6 |
| Phosphorous (mg) | 319 | 104 | 800 |
| Thiamin (mg) | 0.23 | 0.07 | 1.4 |
This recipe is:
- Low in fat
Demi-veg
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast 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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