EatSmarter exclusive recipe

Marinated Chicken

with Spicy Vegetables
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Marinated Chicken

Marinated Chicken - This Caribbean chicken will give you your summer figure

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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 d 1 hr 20 min.
Ready in
Calories:
255
calories
Calories

Healthy, because

Even smarter

Nutritional values

With a protein-rich, low-fat, and low-carbohydrate meal like this, you can lose weight while feeling completely satiated. Thanks to its high protein content, this meal will keep you full for a long time and prevents you from reaching for snacks in between.

Those who want to add carbohydrates can serve crispy bread with the Caribbean chicken.

1 serving contains
(Percentage of daily recommendation)
Calorie255 cal.(12 %)
Protein44 g(45 %)
Fat4 g(3 %)
Carbohydrates8 g(5 %)
Sugar added2 g(8 %)
Roughage5 g(17 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin26.9 mg(224 %)
Vitamin B₆1.2 mg(86 %)
Folate44 μg(15 %)
Pantothenic acid1.7 mg(28 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C51 mg(54 %)
Potassium855 mg(21 %)
Calcium107 mg(11 %)
Magnesium75 mg(25 %)
Iron2.4 mg(16 %)
Iodine7 μg(4 %)
Zinc1.8 mg(23 %)
Saturated fatty acids0.7 g
Uric acid357 mg
Cholesterol115 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
7 ozs onions
3 garlic cloves
1 oz ginger
2 red chili peppers
1 carrot
1 stalk Leeks
1 yellow Bell pepper
6 allspice
2 bay leaves
2 Tbsps vegetable oil
1 ¼ cups White vinegar
2 Tbsps sugar
salt
peppers
4 Chicken breasts (about 6 oz)
How healthy are the main ingredients?
onionsugargingergarlic clovecarrotLeek
Preparation

Kitchen utensils

1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Mortar, 1 Plastic wrap, 1 Skillet (with lid)

Preparation steps

1.
Marinated Chicken preparation step 1

Peel onion and cut into rings. Peel and cut both garlic and ginger root into thin slices.

2.
Marinated Chicken preparation step 2

Cut the chile peppers in half and remove seeds. Peel carrot and rinse leek. Rinse the bell peppers, cut in half, and remove the seeds. Cut all in long strips. Grind allspice in a mortar until coarsely crushed.

3.
Marinated Chicken preparation step 3

Add allspice, garlic, bay leaves and onion rings to a skillet with oil and cook over low heat until onions are translucent, about 5 minutes.

4.
Marinated Chicken preparation step 4

Add pepper, carrot, leek, chile peppers, and ginger and cook briefly. Add vinegar, sugar, and  3-1/4 cups water to the skillet and cook for 5 minutes. Season with salt and pepper.

5.
Marinated Chicken preparation step 5

Place the chicken breasts in the skillet, cover and cook over low heat for 6 minutes.

6.
Marinated Chicken preparation step 6

Remove from heat and pour into a bowl. To marinate, the liquid must completely cover the chicken. Allow to cool and then cover with plastic wrap. Place in refrigerator for 1 day to marinate. Take out of the refrigerator and leave out for 40 minutes before serving.