2. Make 4 parallel cuts about 1cm/½ inch deep in each chicken breast and place in a shallow dish. Pour the puréed mixture over the chicken and rub it in with your hands, making sure the mixture gets into the cuts. Cover and refrigerate for 4 to 6 hours or overnight.

3. Grill over medium coals for 15-20 minutes turning occasionally and basting with any remaining marinade or until cooked through. Alternatively, cook conventionally under a hot grill.

Curry Mango Chicken

INGREDIENTS (Nutrition)

Chicken:

20 g curry powder

4 g minced ginger

2 cloves garlic, minced

1 g crushed red pepper flakes

2 g salt

0.5 g black pepper

1 g thyme

10 skinless chicken thighs

Rice:

370 g converted long-grain white rice, rinsed

470 g mango - peeled, seeded and chopped

1 onion, chopped

2 cloves crushed garlic

4 g minced fresh ginger root

6 g curry powder

1 g red pepper flakes

6 g salt

0.4 g thyme

10 whole allspice berries

40 g brown sugar

235 ml water

475 ml chicken broth

30 ml lime juice

0.5 (14 ounce) can coconut milk

DIRECTIONS

In a large bowl, stir together the curry, ginger, garlic, red pepper flakes, salt, pepper, and thyme. Place the chicken in the bowl, and coat evenly with seasoning. Cover, and marinate for 2 hours or more.

Preheat oven to 400 degrees F (200 degrees C).

In a large bowl, stir together rice, mango, onion, garlic, and ginger. Season with curry, red pepper flakes, salt, thyme, allspice berries, and brown sugar. Stir in water, broth, and lime juice. Pour into a casserole dish, and arrange the marinated chicken on top. Then pour coconut milk over the top. Cover with aluminum foil.

Bake in preheated oven for 1 hour. Remove foil, and cook 10 to 15 minutes more. Remove allspice berries before serving.

Cuban Style Chicken HT MC West Indian 55mins

Serves 4 Hot Poultry Pulses Main Course Gluten Wheat Dairy Free Eggless Cuba Caribbean West Indies

Ingredients

4 large chicken joints, halved

Salt and Freshly ground Black Pepper

1 tbsp Olive oil

1 Onion, chopped

1 Green Capsicum (Sweet Pepper), chopped

1 Jalapeno Pepper, deseeded and chopped

1 large Garlic clove, crushed

1 teasp Ground Cumin

1 large Tomato, chopped

1 tbsp Lime juice

1 x 400g/14oz tin Black Beans, drained

Instructions

1. Sprinkle the chicken with salt and pepper to taste.

2. Heat the oil in a large frying pan, add the chicken and sauté until browned on all sides. Remove from pan with a slotted spoon and set aside.

3. Add the onion, green pepper, jalapeno pepper and garlic and cook for a few minutes, until onions are softened.

4. Add the cumin, tomatoes, lemon juice and black beans and mix well. Return the chicken to pan, cover and simmer for 20 minutes stirring once or twice.

5. Remove the lid and continue to cook for a further 15 minutes or until the chicken is done. Serve hot.

Sweet Chicken Stew West Indian 85mins plus marinating

Serves 4 Hot Poultry Main Course Dairy Free Caribbean West Indies

Ingredients

1 Onion, chopped

3 Tomatoes, chopped

1 Stick Celery, chopped

1 tbsp chopped Spring Onion

3 tbsp freshly chopped Parsley

2 Garlic Cloves, crushed

1 teasp fresh Thyme Leaves

1 tbsp Lime Juice

2 tbsp Sweet Chili Sauce

Salt and Black Pepper

8 chicken Drumsticks, skinned

2 tbsp Olive Oil

2 tbsp Dark Brown Sugar

480ml/16fl.oz. Chicken Stock

1 tbsp Tomato Paste

1 Carrots

1 Lime, cut into wedges

Instructions

1. Place brown onion, tomato, celery, spring onion, parsley, garlic, thyme, juice, sauce, salt and pepper in large bowl and mix well. Add chicken drumsticks, mix well to coat, cover and refrigerate overnight.

2. Heat the oil in large saucepan, add the sugar and cook over a medium heat until mixture begins to bubble.

3. Meanwhile, remove the chicken from the bowl, reserving the marinade.

4. Add the drained chicken to the bubbling sugar mixture, turning to coat well on all sides.

5. Add the stock, tomato paste, carrots and reserved marinade, mix well and bring to the boil. Reduce the heat, cover and simmer for 45 minutes.

6. Remove the lid and continue to cook over a medium heat for about 20 minutes, stirring from time to time, or until the liquid has reduced by half. Take care not to let it burn.

Serve with the lime wedges.

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