Escape the cold and grey with this lively Caribbean chicken dish, which is full of bright flavours and tropical colours, but can be made easily in less than half an hour.
The sweet coating on the chicken chars slightly as you sauté, giving barbecue flavour without the need to venture outdoors. The mango salsa is optional, but adds a blast of sunshiny colour and taste.
To top it all off, it’s actually good for you: low in fat, sugar and sodium, but full of protein and fresh-fruit vitamins.
The recipe come from Kate Sherwood, who writes a column called The Healthy Cook in the Nutrition Action Health Letter, which is published by the Centre for Science in the Public Interest.
Caribbean Barbecue Chicken
Makes: 6 servings
Preparation time: about 30 minutes
8 pitted prunes
3 cloves garlic
1/2 cup (125 mL) orange juice
2 tbsp (30 mL) freshly squeezed lime juice
3 tbsp (45 mL) reduced-sodium soy sauce
1 tsp (5 mL) red pepper flakes (optional)
1 tsp (5 mL) ground allspice
2.2 lb (1 kg) boneless, skinless chicken breasts
2 tbsp (30 mL) canola oil
1. In a blender, purée the prunes, garlic, orange juice, lime juice, soy sauce and spices.
2. In a large zip-top plastic bag, pound the chicken to an even 1/2-inch (1.3-cm) thickness.
3. Pour the prune purée into the bag with the chicken and coat the chicken evenly.
4. In a large non-stick skillet, heat the oil over medium heat until shimmering. Sauté the chicken in two batches until lightly charred and cooked through, 3 to 4 minutes per side. (If your chicken is thicker and still pink inside after the outside is charred, remove pieces to an ovenproof dish and continue baking at 350 F/175 C just until cooked through.) Serve topped with mango salsa if desired (recipe follows).
Per serving (1 medium chicken breast, without salsa): calories: 290; fat: 9 g; sodium: 340 mg; carbs: 12 g; fibre: 1 g; protein: 39 g
Mango Salsa
Makes: about 4 cups (1 L)
Preparation time: about 10 minutes
2 cups (500 mL) chopped mango
1 cup (250 mL) chopped cucumber
1 cup (250 mL) chopped cherry tomatoes
1/4 cup (60 mL) cilantro leaves
1 jalapeño pepper, seeded and minced (optional)
2 tbsp (30 mL) lime juice
1/4 tsp (1 mL) kosher salt
In food processor, pulse all ingredients until minced (or chop by hand and combine in a bowl, as shown here.) Serve immediately with grilled or sautéed chicken, shrimp or fish.
