Jamaican Chicken Thighs
Healthy, because
Even smarter
Nutritional values
Besides valuable protein, there is a lot of iron. The trace element is particularly well utilised from chicken meat; iron is important for the oxygen supply of the whole body and thus for more vitality. In addition, almost half the daily requirement of vitamin C is covered - necessary for the formation of connective tissue and hormones.
Serve pulses with chicken, for example lentils. Besides many dietary fibres, they provide valuable minerals.
(Percentage of daily recommendation)
Calorie | 642 cal. | (31 %) | ||
Protein | 58 g | (59 %) | ||
Fat | 30 g | (26 %) | ||
Carbohydrates | 30 g | (20 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 4 g | (13 %) |
Vitamin A | 0.1 mg | (13 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 1.9 mg | (16 %) | ||
Vitamin B₁ | 0.4 mg | (40 %) | ||
Vitamin B₂ | 0.6 mg | (55 %) | ||
Niacin | 25.3 mg | (211 %) | ||
Vitamin B₆ | 0.8 mg | (57 %) | ||
Folate | 52 μg | (17 %) | ||
Pantothenic acid | 2.5 mg | (42 %) | ||
Biotin | 11.6 μg | (26 %) | ||
Vitamin B₁₂ | 0.8 μg | (27 %) | ||
Vitamin C | 42 mg | (44 %) | ||
Potassium | 985 mg | (25 %) | ||
Calcium | 92 mg | (9 %) | ||
Magnesium | 108 mg | (36 %) | ||
Iron | 5.3 mg | (35 %) | ||
Iodine | 4 μg | (2 %) | ||
Zinc | 4.2 mg | (53 %) | ||
Saturated fatty acids | 7.9 g | |||
Uric acid | 392 mg | |||
Cholesterol | 170 mg |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 3 small onions (about 100 grams)
- 1 pc ginger (40 grams)
- 3 green chili peppers
- 1 Lime
- 1 tsp ground allspice
- ½ tsp dried thyme
- ground Nutmeg
- 1 tsp ground cinnamon
- ground cloves
- 1 Tbsp Canola oil
- 2 Tbsps soy sauce
- salt
- peppers
- 4 Chicken legs (each about 300 grams)
- 1 Pineapple (about 1 kg)
- 3 Red onions (about 125 grams)
- 3 sprigs Thai basil
- 3 sprigs Basil
- ½ lemon
- 2 Tbsps Agave syrup
- 2 Tbsps olive oil
Kitchen utensils
Preparation steps
![Jamaican Chicken Thighs preparation step 1 Jamaican Chicken Thighs preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/jamaican-chicken-thighs-preparation-step-1-489421.jpg)
For the marinade, peel the small onions and coarsely chop.
![Jamaican Chicken Thighs preparation step 2 Jamaican Chicken Thighs preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/jamaican-chicken-thighs-preparation-step-2-489421.jpg)
Peel ginger root and coarsely chop. Rinse chile peppers, cut in half lengthwise, and remove the seeds. Juice lime. Combine coarsely chopped onions, ginger and chiles with allspice, thyme, a pinch of ground nutmeg, cinnamon, cloves, canola oil, soy sauce and 2 tablespoons lime juice. Add a pinch of salt and pepper and purée in a food processor.
![Jamaican Chicken Thighs preparation step 3 Jamaican Chicken Thighs preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/jamaican-chicken-thighs-preparation-step-3-489421.jpg)
Rinse the chicken thighs and pat dry. Pierce the chicken with a sharp knife or kitchen fork several times.
![Jamaican Chicken Thighs preparation step 4 Jamaican Chicken Thighs preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/jamaican-chicken-thighs-preparation-step-4-489421.jpg)
Place the chicken in a bowl and cover with the marinade. Cover bowl with plastic wrap and allow to marinate in the refrigerator for at least 4 hours.
![Jamaican Chicken Thighs preparation step 5 Jamaican Chicken Thighs preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/jamaican-chicken-thighs-preparation-step-5-489421.jpg)
Peel the pineapple, cut into quarters and cut out the core. Cut flesh into cubes.
![Jamaican Chicken Thighs preparation step 6 Jamaican Chicken Thighs preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/jamaican-chicken-thighs-preparation-step-6-489421.jpg)
Peel the red onions and cut into thin strips.
![Jamaican Chicken Thighs preparation step 7 Jamaican Chicken Thighs preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/jamaican-chicken-thighs-preparation-step-7-489421.jpg)
Rinse basil, shake dry, pluck leaves and cut into very thin strips. Juice lemon.
![Jamaican Chicken Thighs preparation step 8 Jamaican Chicken Thighs preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/jamaican-chicken-thighs-preparation-step-8-489421.jpg)
Mix pineapple, red onions, basil, agave syrup, 2 tablespoons lemon juice and olive oil in a bowl and let the flavors meld for 30-60 minutes. Season with salt and pepper.
![Jamaican Chicken Thighs preparation step 9 Jamaican Chicken Thighs preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/jamaican-chicken-thighs-preparation-step-9-489421.jpg)
Place chicken skin side up on a greased baking sheet and bake in a preheated oven at 200°C (fan: 180°C, gas mark 3)(approximately 400°C/convection 350°F) for 40 minutes. Serve chicken with pineapple salad.