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Jerk chicken
Chicken breasts are cooked Caribbean style in this attractive and easy-to-cook recipe.
What you need
- 4 skinless, boneless chicken portions
- 50 g seasoned flour
- 3 tsp olive oil
- 4 1/2 tsp jerk seasoning
- 2 cloves garlic, peeled and crushed
- 1 red chilli, de-seeded and finely chopped or sliced
- 1 onion, peeled and sliced
- 1 red pepper, de-seeded and diced
- 1 green pepper, de-seeded and diced
- 3 tsp brown sugar
- 6 tsp tomato puree
- 400 g canned chopped tomatoes
- 175 g canned pineapple, drained and cut into chunks
Method
Preheat oven to 180°C.
Toss the chicken in the seasoned flour until well coated. Heat the olive oil and jerk seasoning in a large frying pan.
Add the chicken and saute over a gentle heat until lightly browned all over. Remove from the frying pan. Place in an ovenproof dish.
Add the garlic, chilli, onion and peppers to the pan. Fry until just tender. Stir in the sugar, tomato puree, tomatoes and pineapple.
Pour the tomato mixture over the chicken. Cover and cook in the oven for 50 min until chicken is cooked through.
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Preparation 20 minutes Cook 1 hour Total 1 hour, 20 minutes -
Energy 389 kcal/serving Fat 4.96 g/serving Carbohydrates 101.39 g/serving Glycaemic Index 43 Glycaemic Load 11.01 
Serving suggestion
Serve with long grain rice.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1627 | 442 | 10475 | 8350 |
| Energy (kcal) | 389 | 105 | 2500 | 2000 |
| Protein (g) | 29.9 | 8.14 | ||
| Carbohydrate (g) | 26.9 | 7.32 | 345 | 275 |
| Fat (g) | 18.2 | 4.96 | 95 | 70 |
| Fat (saturated) (g) | 4.63 | 1.26 | ||
| Fibre (g) | 3.24 | 0.88 | ||
| Sodium (mg) | 105 | 28.7 | ||
| Salt (equivalent) (g) | 0.26 | 0.07 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 356 | 97.0 | 800 |
| Vitamin B-12 (µg) | 0.44 | 0.12 | 1 |
| Vitamin B-6 (mg) | 0.95 | 0.26 | 2 |
| Vitamin C (mg) | 102 | 28.0 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.94 | 0.53 | 10 |
| Zinc (mg) | 1.71 | 0.47 | 15 |
| Calcium (mg) | 69.2 | 18.8 | 800 |
| Folate (mcg) | 34.4 | 9.35 | 200 |
| Iron (mg) | 2.49 | 0.68 | 14 |
| Magnesium (mg) | 66.0 | 18.0 | 300 |
| Niacin (mg) | 13.2 | 3.59 | 18 |
| Pantothenic acid (mg) | 1.43 | 0.39 | 6 |
| Riboflavin (mg) | 0.20 | 0.05 | 1.6 |
| Phosphorous (mg) | 273 | 74.4 | 800 |
| Thiamin (mg) | 0.24 | 0.06 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish 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 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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