Jamaican Chicken Thighs
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 |
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
Preparation steps
For the marinade, peel the small onions and coarsely chop.
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.
Rinse the chicken thighs and pat dry. Pierce the chicken with a sharp knife or kitchen fork several times.
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.
Peel the pineapple, cut into quarters and cut out the core. Cut flesh into cubes.
Peel the red onions and cut into thin strips.
Rinse basil, shake dry, pluck leaves and cut into very thin strips. Juice lemon.
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.
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.