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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

  1. 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.

  2. Mix cornflour with a little of the orange juice to form a smooth paste. Then add to the rest of the orange juice. Season.

  3. 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.

  4. 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.

  5. Arrange sliced chicken on warmed serving plates. Pour over the sauce, garnish with orange segments and lime slices. Serve immediately.

  • Low in fat
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  • Preparation10 minutes
    Cook12 minutes
    Total22 minutes
  • Energy295 kcal/serving
    Fat2.80 g/serving
    Carbohydrates64.45 g/serving
    Glycaemic Index52
    Glycaemic Load8.41
  • Jerk chicken with orange sauce

Serving suggestion

Freshly cooked rice.

Cook's tip

Guideline Daily Amounts
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 fatLow in fat
  • Demi-vegDemi-veg
  • Egg freeEgg free
  • Gluten freeGluten free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Wheat freeWheat free
  • Yeast freeYeast 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.

Highlights
Diet
Low in fatLow in fat
Demi-vegDemi-veg
Allergy and intolerance profile
Egg freeEgg free
Gluten freeGluten free
Peanut freePeanut free
Shellfish freeShellfish free
Wheat freeWheat free
Yeast freeYeast free
Suitable for cooking in
Occasion
Entertaining
Convenience
Meal type
Main
Main ingredient
Poultry
Cuisine style
Latin american.caribbean
Cheffy specials
Classic recipe
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  • Cooks who like this recipe: 1

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