Marinade (marinate for 8–24 hours) |
|
2 teaspoons Allspice | |
1/2 teaspoon cinnamon | |
1/2 teaspoon nutmeg | |
1 teaspoon dry thyme leaves | |
1/2 cup yellow onion diced | |
1/4 cup green onion chopped | |
1 tablespoon ginger chopped | |
4 teaspoons garlic chopped | |
1 tablespoon jalapeno minced | |
6 tablespoons lime juice | |
1/4 cup vegetable oil | |
One Pot Chicken |
|
2 tablespoons olive oil | |
1 pound (454g) boneless, skinless chicken thighs | |
1/2 cup yellow onion diced | |
1 cup basmati rice dry | |
1/2 teaspoon Allspice | |
1 cup no salt added chicken stock | |
1 cup water | |
1 cup pineapple diced | |
1/2 cup peas frozen |
Nutrient Analysis | |||||||||||||||||||
PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
Calories | 521Kcal | ||||||||||||||||||
Protein | 28g | ||||||||||||||||||
Carbohydrates | 53g | ||||||||||||||||||
Fibre | 2.9g | ||||||||||||||||||
Total Fat | 23g | ||||||||||||||||||
Saturated Fat | 3g | ||||||||||||||||||
Cholesterol | 107mg | ||||||||||||||||||
Sodium | 144mg | ||||||||||||||||||
Potassium | 568mg | ||||||||||||||||||
Phosphorus | 321mg | ||||||||||||||||||
One Pot Pineapple Chicken:
Downloadable/printer-friendly version
1
Done
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In a blender or food processor, combine all the marinade ingredients. Massage the chicken thighs with the marinade paste. Place in covered container in the fridge for a minimum of 8 hours. |
2
Done
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In a large skillet over medium-high heat, heat the oil. Brown the chicken on both sides. Remove the chicken pieces from the pan. |
3
Done
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In the same skillet, sauté the onion. Add the dry basmati rice and Allspice and sauté quickly. |
4
Done
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Add the chicken stock, the water and pineapple and bring to a boil. Add the chicken back to the skillet and simmer covered until the rice and chicken are cooked and all the chicken stock is absorbed (20–30 minutes). |
5
Done
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Add the frozen peas and mix to combine. Serve immediately. |