Calypso Chicken with Sautéed Plantains and Down-Island Salsa

This entrée is similar to the famous chicken dish called country captain, but the fiery seasonings and sides make it uniquely Caribbean. If you can't find plantains, the dish is equally good without them.


6 servings (serving size: 1 chicken breast, 1/3 cup sauce, 2/3 cup salsa, plantain half, and 1/2 cup rice)

Recipe from

Cooking Light

Nutritional Information

Calories 606
Caloriesfromfat 10 %
Fat 6.8 g
Satfat 1.1 g
Monofat 1.6 g
Polyfat 1.3 g
Protein 32.4 g
Carbohydrate 104 g
Fiber 5.3 g
Cholesterol 66 mg
Iron 3.8 mg
Sodium 554 mg
Calcium 84 mg


2 1/2 cups chopped onion
1/2 cup minced green bell pepper
2 tablespoons fresh lime juice
1 teaspoon minced fresh thyme
2 garlic cloves, minced
6 (4-ounce) skinned, boned chicken breast halves
3/4 teaspoon salt, divided
1/2 teaspoon pepper
2 teaspoons vegetable oil
Cooking spray
1 (14.5-ounce) can diced tomatoes, undrained
1/2 cup water
1 serrano chile
3 cups hot cooked long-grain rice
Fresh thyme sprigs (optional)
Lime wedges (optional)


Combine first 6 ingredients in a bowl; toss to coat. Cover and refrigerate 1 hour, turning occasionally.

Remove chicken from marinade, reserving marinade; sprinkle chicken with 1/2 teaspoon salt and pepper. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken; sauté 1 minute per side or until browned. Add reserved marinade, remaining 1/4 teaspoon salt, tomatoes, water, and serrano chile; bring to a boil. Cover, reduce heat, and simmer 1 hour. Discard chile. Top each chicken breast with tomato mixture; serve with Down-Island Salsa, Sautéed Plantains, and rice. Garnish with thyme sprigs and lime wedges, if desired.

January 1997
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