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.

Yield: 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

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Nutritional Information

Amount per serving
  • Calories: 606
  • Calories from fat: 10%
  • Fat: 6.8g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 1.6g
  • Polyunsaturated fat: 1.3g
  • Protein: 32.4g
  • Carbohydrate: 104g
  • Fiber: 5.3g
  • Cholesterol: 66mg
  • Iron: 3.8mg
  • Sodium: 554mg
  • Calcium: 84mg

Ingredients

  • 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
  • Down-Island Salsa
  • Sautéed Plantains
  • 3 cups hot cooked long-grain rice
  • Fresh thyme sprigs (optional)
  • Lime wedges (optional)

Preparation

  1. Combine first 6 ingredients in a bowl; toss to coat. Cover and refrigerate 1 hour, turning occasionally.
  2. 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.
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