West Indian Chicken

1 Reviews
100% would make this recipe again

Chicken, peppers, and potatoes cooked in a curry-yogourt sauce.

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Marinade : 8 h Preparation : 20 min Cooking : 1 h
240 calories/serving

Ingredients

3 cloves garlic, pressed
1 tbsp gingerroot, grated 14 g
2 tbsp lime juice, freshly squeezed 1 lime
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 chicken legs, with back, skinless 900 g
1 onions, finely chopped 200 g
2 green peppers, cut into strips 300 g
2 potatoes, peeled and diced 400 g
2 tbsp olive oil 30 mL
3 tbsp curry powder 28 g
1 cup yogurt, plain, 2% 260 g
3/4 cup water, approximately 190 mL
3/4 tsp brown sugar 3 g
2 tbsp fresh cilantro [optional] 4 g

Before you start

The chicken must be marinated overnight.

Method

  1. Press the garlic, grate the ginger and put them in a bowl. Pour in the lime juice, then add salt and pepper. Separate the chicken drumsticks from the thighs and put all the pieces in the bowl. Rub the chicken with the marinade, then cover and let stand in the refrigerator overnight.
  2. Prepare the vegetables: finely chop the onion and cut the peppers into strips; peel the potatoes, then cut them into 1,5 cm cubes.
  3. Heat the oil in a sautépan or wok over medium-high heat. Add the chicken pieces and sauté thoroughly on each side until golden-brown, about 8 min. Take the chicken pieces out of the pan and set them aside, keeping them warm on a plate in the oven.
  4. Lower the heat to medium, then add the onion and sauté 2-3 min, taking care not to let it burn. Add the peppers and cook 4-5 min until golden-brown. Mix the curry with a little bit of the yogurt and add it to the pan. Cook 2 min over low heat with constant stirring.
  5. Put the chicken back into the pan, then add the remaining yogurt and enough water to make the mixture moist. Cook over medium heat, uncovered, for about 15 min.
  6. Add the potatoes and brown sugar, cover and cook an additional 45-50 min until the potatoes are soft. Garnish with cilantro leaves (optional) then serve.

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

240

Fat

9 g

14 %

Saturated 2.2 g
+ Trans 0 g

11 %

Cholesterol

50 mg

Sodium

100 mg

4 %

Carbohydrate

23 g

8 %

Fibre

3 g

13 %

Sugars

7 g

Net Carbs

20 g

Protein

19 g

Vitamin A

5 %

Vitamin C

69 %

Calcium

11 %

Iron

18 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Potassium, Vitamin B6, Vitamin C
Good source of  :
Iron, Magnesium, Manganese, Pantothenic Acid, Phosphorus, Vitamin B12, Vitamin B2, Vitamin E, Zinc
Source of  :
Calcium, Copper, Fibre, Folacin, Selenium, Vitamin B1, Vitamin K
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables 1
Milk and Alternatives ½
Meat and Alternatives 2
Fats ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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