Caribbean Chicken
Our dietitians' favouriteThis recipe is taken from the 1983 Milk Calendar. The unusual combination of fruit and chicken makes a light main course that's rich in taste.
- Prep: 15 min
- Cooking: 50 min - 55 min
Ingredients
- 3-4 lbs (1.5-2 kg) chicken cut into bite size pieces
- 2 tbsp (30 mL) butter
- 2 1/2 cups (625 mL) Milk
- 1 large onion sliced
- 3-4 tbsp (45-60 mL) all-purpose flour
- 3-4 tbsp (45-60 mL) butter
- 1 large ripe fresh mango peeled and sliced or 1 cup (250 mL) fresh or canned peaches sliced
- 1 tsp (5 mL) salt
- 1/4 tsp (1 mL) pepper
- 1/2 tsp (2 mL) ground ginger
- 3 tbsp (45 mL) dark rum (optional)
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Preparation
In a large casserole, sauté chicken in 2 tbsp (30 mL) butter. Cover chicken pieces in milk; add onion slices.
Cover and bake in a 350 °F (180 °C) oven for 45 min or until chicken is tender; remove chicken and keep warm; reserve milk.
Melt butter in a large saucepan; blend in flour and cook for 2 min. Gradually add milk and whisk until smooth. Cook over low heat, stirring constantly until thickened about 5 minutes.
Add fruit, seasonings, rum and chicken; heat an additional 10 min and serve.
Tips
Nutritional information
Per serving| Energy: | 318 Calories |
| Protein: | 28 g |
| Carbohydrate: | 16 g |
| Fat: | 14 g |
| Fibre: | 1.1 g |
| Sodium: | 519 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 14 % / 152 mg |
| Selenium: | 45 % |
| Vitamin B12: | 45 % |
| Niacin: | 42 % |
| Vitamin B6: | 32 % |
