West Indian Chicken

54 Reviews
88% would make this recipe again

Chicken, peppers, and potatoes cooked in a curry-coconut sauce.

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Marinade : 8 h Preparation : 20 min Cooking : 1 h
310 calories/serving

Ingredients

3 cloves garlic, pressed
1 tbsp gingerroot, grated 14 g
2 tbsp lime juice, freshly squeezed 1 lime
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
3 chicken legs, with back, skinless 900 g
1 onions, finely chopped 200 g
2 green peppers, cut into strips 300 g
2 potatoes, peeled and diced 400 g
2 tbsp olive oil 30 mL
3 tbsp curry powder 28 g
1 cup unsweetened coconut milk 250 mL
3/4 cup water, approximately 190 mL
3/4 tsp brown sugar 3 g
2 tbsp fresh cilantro [optional] 4 g

Before you start

The chicken must be marinated overnight.

Method

  1. Press the garlic, grate the ginger and put them in a bowl. Pour in the lime juice, then add salt and pepper. Separate the chicken drumsticks from the thighs and put all the pieces in the bowl. Rub the chicken with the marinade, then cover and let stand in the refrigerator overnight.
  2. Prepare the vegetables: finely chop the onion and cut the peppers into strips; peel the potatoes, then cut them into 1,5 cm cubes.
  3. Heat the oil in a sautépan or wok over medium-high heat. Add the chicken pieces and sauté thoroughly on each side until golden-brown, about 8 min. Take the chicken pieces out of the pan and set them aside, keeping them warm on a plate in the oven.
  4. Lower the heat to medium, then add the onion and sauté 2-3 min, taking care not to let it burn. Add the peppers and cook 4-5 min until golden-brown. Mix the curry with a little bit of the coconut milk and add it to the pan. Cook 2 min over low heat with constant stirring.
  5. Put the chicken back into the pan, then add the remaining coconut milk and enough water to make the mixture moist. Cook over medium heat, uncovered, for about 15 min.
  6. Add the potatoes and brown sugar, cover and cook an additional 45-50 min until the potatoes are soft. Garnish with cilantro leaves (optional) then serve.

Nutrition Facts Table

per 1 serving (280 g)

Amount

% Daily Value

Calories

310

Fat

18 g

28 %

Saturated 10.7 g
+ Trans 0 g

53 %

Cholesterol

50 mg

Sodium

70 mg

3 %

Carbohydrate

22 g

7 %

Fibre

4 g

15 %

Sugars

5 g

Net Carbs

18 g

Protein

18 g

Vitamin A

4 %

Vitamin C

71 %

Calcium

5 %

Iron

23 %
More info

Claims

This recipe is :
Excellent source of  :
Manganese, Niacin, Potassium, Vitamin B6, Vitamin C
Good source of  :
Copper, Folacin, Iron, Magnesium, Pantothenic Acid, Phosphorus, Vitamin E, Zinc
Source of  :
Fibre, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin K
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Fruits 0
Vegetables 1
Meat and Alternatives 2
Fats 2 ½
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

54 Reviews (50 with rating only) 88% would make this recipe again
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My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021

This is a fairly lengthy recipe that yields a not particularly spectacular curry. And at the end you have most of a can of coconut milk left over. If you want a curry, it would be easier and might be more economical to buy a small can or jar of pre-made curry sauce. There are quite a few decent ones, including a low-fat Korma curry sauce from President's Choice. I don't think I'll make this again but if I did, I'd make a bit more marinade and marinate the chicken in a plastic bag instead of on a plate. I would also increase the amount of curry in the recipe.

Useful 6
february 02, 2010 | I would make this recipe again

I am west indian and this is a very close ressemblance to our curry chicken dishes.

Useful 2
june 06, 2015 | I would make this recipe again

I had to use all the coconut milk, but we all loved this recipe. So tasty and delicious! http://www.dailymail.co.uk/health/article-86513/Why-curries-good-you.html

Useful 0

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