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Hawaiian chicken with tropical fruit salsa
This is the perfect prepare-ahead dinner party dish. Serve with couscous or rice.
What you need
- 4 skinless boneless chicken breasts, about 225 g each
- for the marinade
- 250 ml vegetable oil
- 90 ml red wine
- 90 ml soy sauce
- 75 g canned crushed pineapple
- 3 tsp ground ginger
- for the tropical fruit salsa
- 150 g firm strawberries, hulled and chopped
- 150 g fresh pineapples, trimmed and chopped
- 1 mango, peeled, stoned and chopped
- 2 jalapeno peppers, finely chopped
- 1 red onion, peeled and finely diced
- 60 ml fresh coriander, finely chopped
- freshly squeezed juice of 1 lime
- seasoning
Method
Place the chicken in a large, shallow non-metallic dish.
Combine the marinade ingredients in a screw-top jar, or large bowl. Mix together well. Pour over the chicken. Cover with cling film. Leave to marinate for at least 12 hrs or overnight in the fridge, turning once or twice.
Meanwhile, combine all the salsa ingredients. Season to taste. Keep well chilled until ready for use.
Preheat grill or a ribbed non-stick frying pan. Drain the chicken well and cook for 6-8 min each side or until cooked thoroughly. Serve with the tropical salsa.
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Preparation 10 minutes Cook 12 minutes Waiting » 2 hours, 24 minutes Marinate 2 hours, 24 minutes Total 2 hours, 46 minutes -
Energy 787 kcal/serving Fat 12.5 g/serving Carbohydrates 82.12 g/serving Glycaemic Index 49 Glycaemic Load 10.17 
Serving suggestion
Garnish with slices of lime. Serve with rice.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 3293 | 694 | 10475 | 8350 |
| Energy (kcal) | 787 | 165 | 2500 | 2000 |
| Protein (g) | 37.8 | 7.98 | ||
| Carbohydrate (g) | 25.0 | 5.27 | 345 | 275 |
| Fat (g) | 59.2 | 12.5 | 95 | 70 |
| Fat (saturated) (g) | 7.78 | 1.64 | ||
| Fibre (g) | 3.41 | 0.72 | ||
| Sodium (mg) | 1409 | 297 | ||
| Salt (equivalent) (g) | 3.52 | 0.74 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 228 | 48.2 | 800 |
| Vitamin B-12 (µg) | 0.57 | 0.12 | 1 |
| Vitamin B-6 (mg) | 1.09 | 0.23 | 2 |
| Vitamin C (mg) | 52.1 | 11.0 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 13.0 | 2.75 | 10 |
| Zinc (mg) | 1.60 | 0.34 | 15 |
| Calcium (mg) | 49.9 | 10.5 | 800 |
| Folate (mcg) | 37.3 | 7.87 | 200 |
| Iron (mg) | 2.38 | 0.50 | 14 |
| Magnesium (mg) | 78.8 | 16.6 | 300 |
| Niacin (mg) | 18.2 | 3.83 | 18 |
| Pantothenic acid (mg) | 1.65 | 0.35 | 6 |
| Riboflavin (mg) | 0.27 | 0.06 | 1.6 |
| Phosphorous (mg) | 355 | 75.0 | 800 |
| Thiamin (mg) | 0.23 | 0.05 | 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 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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