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Fried chicken in West Indian sauce
Chicken portions are cooked in a tomato sauce with the spicy zing of cayenne pepper in this easy recipe.
What you need
- 1 1/4 kg chicken portions, eg thighs, wings and drumsticks
- freshly squeezed juice of 1 lemon
- 90 ml vegetable oil
- 1 clove garlic, peeled and crushed
- 2 large onions, peeled and chopped
- 3 tomatoes, chopped
- 6 tsp tomato puree
- 3 tsp cayenne pepper
- seasoning
- 900 ml cold water
- 3 tsp cornflour, mixed with enough cold water to form a smooth paste
Method
Wash the chicken pieces. Dry. Rub with lemon juice.
Heat the oil in a large saucepan. Fry the chicken for 5-10 min or until browned. Remove with a slotted spoon. Set aside. Keep warm.
Add the garlic, onions, tomatoes, tomato puree and cayenne pepper to the pan. Fry for 2-3 min, stirring regularly.
Return the chicken to the pan with the seasoning and water. Cook over a low heat for 1 hour or until tender.
Stir the cornflour mixture into the sauce. Cook for 2-3 min until thickened slightly.
Adjust seasoning to taste. Spoon into a warmed serving dish.
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Preparation 15 minutes Cook 1 hour, 19 minutes Total 1 hour, 34 minutes -
Energy 548 kcal/serving Fat 7.41 g/serving Carbohydrates 52.51 g/serving Glycaemic Index 17 Glycaemic Load 1.51 
Serving suggestion
Garnish with fresh coriander or flat leaf parsley leaves and a sprinkling of chilli powder.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2296 | 459 | 10475 | 8350 |
| Energy (kcal) | 548 | 109 | 2500 | 2000 |
| Protein (g) | 43.5 | 8.72 | ||
| Carbohydrate (g) | 9.59 | 1.92 | 345 | 275 |
| Fat (g) | 37.0 | 7.41 | 95 | 70 |
| Fat (saturated) (g) | 8.36 | 1.67 | ||
| Fibre (g) | 1.70 | 0.34 | ||
| Sodium (mg) | 153 | 30.8 | ||
| Salt (equivalent) (g) | 0.38 | 0.08 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 130 | 26.1 | 800 |
| Vitamin B-12 (µg) | 0.71 | 0.14 | 1 |
| Vitamin B-6 (mg) | 1.13 | 0.23 | 2 |
| Vitamin C (mg) | 26.8 | 5.37 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 4.10 | 0.82 | 10 |
| Zinc (mg) | 2.16 | 0.43 | 15 |
| Calcium (mg) | 38.5 | 7.71 | 800 |
| Folate (mcg) | 28.7 | 5.74 | 200 |
| Iron (mg) | 2.25 | 0.45 | 14 |
| Magnesium (mg) | 65.2 | 13.0 | 300 |
| Niacin (mg) | 19.4 | 3.87 | 18 |
| Pantothenic acid (mg) | 1.96 | 0.39 | 6 |
| Riboflavin (mg) | 0.24 | 0.05 | 1.6 |
| Phosphorous (mg) | 374 | 75.0 | 800 |
| Thiamin (mg) | 0.20 | 0.04 | 1.4 |
This recipe is:
Demi-veg
Cow-dairy free
Dairy free
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, cayenne pepper 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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