Caribbean Chicken with Pineapple Salsa
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Servings: 4 people
An easy, healthy chicken dish that will deliver a taste of summer even when it’s lashing it down with rain outside.
For the chicken
- 1½ tablespoons light olive oil
- 1½ tablespoons soy sauce (I use Kikkoman Less Salt Soy Sauce)
- 1½ tablespoons lime juice
- ½ teaspoon garlic powder
- ½ teaspoon powdered ginger
- ½ teaspoon allspice
- ½ teaspoon thyme
- ¼ teaspoon chilli flakes (or to taste)
- ½ teaspoon salt or to taste
- 4 medium chicken breasts
For the pineapple salsa
- 1 medium pineapple
- 1 red onion
- 1 good handful coriander leaves (cilantro)
- 1 red chilli
- 1 lime
- Cooked rice
- Tortilla chips (optional)
- Hot sauce (optional)
- Lime wedges (optional)
- Avocado slices (optional)
For the chicken
Combine all the ingredients down to and including the salt. Pour this over the chicken breasts then rub it in ensuring the meat is fully coated. Cover, place in the fridge and leave to marinade for anywhere between 10 minutes and a couple of hours depending on how long you have.
Preheat the oven to 200°C.
When you’re ready to cook the chicken, remove it from the marinade, place in an oven dish, cover tightly with tin foil and bake until cooked through. This will take about 30 minutes. Alternatively you can pan fry or griddle the chicken for about 10 minutes on each side. Ensure the chicken is fully cooked by inserting an instant read thermometer which should read 165°C or cutting it open and checking that the juices run clear.
For the salsa
Chop the top and bottom from the pineapple then stand it on a chopping board and, cutting from top to bottom, carefully cut away the skin, turning as you go, ensuring that you cut just deep enough to remove the ‘eyes’. Clear away the waste then slice the flesh from the tough, woody core that runs from top to bottom. Cut the flesh into small, regular pieces about 1cm cubed.
Finely dice the onion and, if you wish to reduce the harsh onion taste, soak it in cold water for 30 minutes, changing the water frequently.
Remove the seeds and membrane from the chilli and finely dice
Chop the coriander.
Combine the pineapple, drained onion, chilli and coriander. Squeeze over the juice of half a lime, taste and add more lime juice if necessary.
Calories: 317kcal (16%) | Carbohydrates: 36g (12%) | Protein: 26g (52%) | Fat: 8g (12%) | Saturated Fat: 1g (5%) | Cholesterol: 72mg (24%) | Sodium: 515mg (21%) | Potassium: 772mg (22%) | Fiber: 4g (16%) | Sugar: 24g (27%) | Vitamin A: 345IU (7%) | Vitamin C: 134.6mg (163%) | Calcium: 47mg (5%) | Iron: 1.6mg (9%)