Marinated Chicken
Marinated Chicken - This Caribbean chicken will give you your summer figure
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.
(Percentage of daily recommendation)
| Calorie | 255 cal. | (12 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 26.9 mg | (224 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 855 mg | (21 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 357 mg | |||
| Cholesterol | 115 mg |
Ingredients
- 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)
Kitchen utensils
Preparation steps
Peel onion and cut into rings. Peel and cut both garlic and ginger root into thin slices.
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.
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.
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.
Place the chicken breasts in the skillet, cover and cook over low heat for 6 minutes.
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.
