var_dump($adSection);

West Indian Chicken

1 Reviews
100% would make this recipe again

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

Brining : 8 h Preparation : 20 min Cooking : 1 h
240 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Diabetes-friendly

Ingredients

3 cloves garlic, pressed
1 tbsp gingerroot, grated 14 g
2 tbsp lime juice, freshly squeezed 1 lime
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
salt [optional]
ground pepper to taste [optional]
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 (280g)

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

Protein

19 g

Vitamin A

5 %

Vitamin C

70 %

Calcium

11 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : ¾ serving

Claims

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

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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Leave a review

You have to be logged in to leave a review

Members' Reviews

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

This recipe is in the following categories

Poultry | Main courses/Entrées | High Iron | Halal | Low Sodium | Diabetes-friendly | Marinate | Caribbean

array(47) { ["SERVER_SOFTWARE"]=> string(12) "nginx/1.11.9" ["REQUEST_URI"]=> string(56) "/recipe/recipe-view/?recipeUrl=west-indian-chicken-light" ["USER"]=> string(8) "www-data" ["HOME"]=> string(8) "/var/www" ["FCGI_ROLE"]=> string(9) "RESPONDER" ["mobile-browser"]=> string(1) "0" ["SCRIPT_FILENAME"]=> string(27) "/var/www/html/web/index.php" ["QUERY_STRING"]=> string(58) "q=/recipe/recipe-view/&recipeUrl=west-indian-chicken-light" ["REQUEST_METHOD"]=> string(3) "GET" ["CONTENT_TYPE"]=> string(0) "" ["CONTENT_LENGTH"]=> string(0) "" ["SCRIPT_NAME"]=> string(10) "/index.php" ["DOCUMENT_URI"]=> string(10) "/index.php" ["DOCUMENT_ROOT"]=> string(17) "/var/www/html/web" ["SERVER_PROTOCOL"]=> string(8) "HTTP/1.0" ["REQUEST_SCHEME"]=> string(4) "http" ["GATEWAY_INTERFACE"]=> string(7) "CGI/1.1" ["REMOTE_ADDR"]=> string(9) "127.0.0.1" ["REMOTE_PORT"]=> string(5) "42908" ["SERVER_ADDR"]=> string(9) "127.0.0.1" ["SERVER_PORT"]=> string(4) "6082" ["SERVER_NAME"]=> string(18) "www.soscuisine.com" ["GEOIP_COUNTRY_CODE"]=> string(0) "" ["GEOIP_COUNTRY_CODE3"]=> string(0) "" ["GEOIP_COUNTRY_NAME"]=> string(0) "" ["GEOIP_CITY_COUNTRY_CODE"]=> string(0) "" ["GEOIP_CITY_COUNTRY_CODE3"]=> string(0) "" ["GEOIP_CITY_COUNTRY_NAME"]=> string(0) "" ["GEOIP_REGION"]=> string(0) "" ["GEOIP_CITY"]=> string(0) "" ["GEOIP_POSTAL_CODE"]=> string(0) "" ["GEOIP_CITY_CONTINENT_CODE"]=> string(0) "" ["GEOIP_LATITUDE"]=> string(0) "" ["GEOIP_LONGITUDE"]=> string(0) "" ["REDIRECT_STATUS"]=> string(3) "200" ["HTTP_HOST"]=> string(18) "www.soscuisine.com" ["HTTP_CONNECTION"]=> string(5) "close" ["HTTP_ACCEPT"]=> string(63) "text/html,application/xhtml+xml,application/xml;q=0.9,*/*;q=0.8" ["HTTP_ACCEPT_ENCODING"]=> string(21) "x-gzip, gzip, deflate" ["HTTP_USER_AGENT"]=> string(39) "CCBot/2.0 (http://commoncrawl.org/faq/)" ["HTTP_X_FORWARDED_PORT"]=> string(2) "80" ["HTTP_X_FORWARDED_PROTO"]=> string(4) "http" ["HTTP_X_FORWARDED_FOR"]=> string(9) "10.0.3.65" ["HTTP_X_VARNISH"]=> string(7) "3183383" ["PHP_SELF"]=> string(10) "/index.php" ["REQUEST_TIME_FLOAT"]=> string(15) "1490400262.6193" ["REQUEST_TIME"]=> string(10) "1490400262" }