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LighterLife low fat recipe: Caribbean chicken with fruity black bean sauce

September 5, 2013 - Recipes

Caribbean ChickenBring the exotic flavours of the Caribbean into your home with this colourful West Indian recipe. It works equally well with turkey, and you could substitute some fresh juicy papaya or mango for the pineapple.

Preparation: 10 minutes
Cooking: 40 minutes
Serves: 2
Per serving:
449 kcal
51g protein
50g carbs
5g fat

Ingredients:

Method

  1. Preheat the oven to 180°C, gas mark 4. Set a heavy-based frying pan over a medium heat, add a little of the stock and cook the chicken breasts for 5–7 minutes each side, until browned. Transfer the chicken to an ovenproof dish.
  2. Add the red pepper, spring onions, garlic, chilli and ginger to the frying pan, and cook gently for about 5 minutes, until the onions are tender, adding more stock if necessary.
  3. Stir in the remaining stock, together with the pineapple, mango chutney, brown sugar and curry paste. Bring to a simmer and then pour the mixture over the chicken.
  4. Bake, uncovered, in the preheated oven for 15 minutes, until the chicken is cooked through. Lift out the chicken and keep warm.
  5. Pour the pineapple and vegetable mixture back into the frying pan and bring to the boil. Simmer, stirring constantly, until the sauce has thickened. Add the black beans, and cook over a medium heat for 2–3 minutes. Season to taste with freshly ground black pepper.
  6. Meanwhile, cook the rice according to the packet instructions. Drain well and fluff up with a fork. To serve, spoon the pineapple-bean mixture over the chicken, sprinkle with chopped coriander and serve with the rice.

Tips

Or…
For an even better flavour, use fresh instead of canned pineapple. Take a fresh small pineapple, remove the rind and inner hard core. Cut half of it into cubes and add to the sauce as outlined above. Eat the remaining pineapple as a refreshing dessert with low-fat yoghurt and berry fruits.