Spiced Chicken with Plantains
Main Course / Gluten Free / Lactose Free / Nut Free / Shellfish Free / Caribbean / Healthy heart recipe
Submitted by: Lead Cooks Working Group
750 gms Chicken breast or thigh (boneless)
40 mls Soy sauce - low salt if available
2 tsps Dried thyme
1 tsp Ground ginger
1 tsp Cayenne pepper or chilli powder
1 scant tsp Ground allspice
50 mls Vegetable oil
4 medium Onions - chopped
2 Green peppers – de-seeded and diced
3 Yellow plantains - sliced
5 Garlic cloves – crushed or finely chopped
Ground Black pepper to taste
3 tbsps Fresh coriander leaves - chopped
10 ml or 2 tsps Hot sauce, e.g. Tabasco (optional)
400 gms Courgettes - sliced into thick rounds
25 gms Butter
5 ml or 1 tbsp Olive oil
300 gms White basmati or long-grain rice
1. Cut the chicken into strips and combine with the soy sauce, thyme, ginger, chili and allspice. Toss well to coat.
2. Heat the oil in a pan over medium to high heat.
3. Sauté the onions and add the chicken. Stir for 2 minutes. Add the green peppers plantains. Cook for 8 minutes - stirring occasionally.
4. Stir in the garlic and sauté for another 2 minutes or until the plantains are tender. Sprinkle with the fresh coriander, taste and add black pepper to taste. Drizzle with hot sauce (if using) to taste, and stir well.
Slice the plantains just before cooking so they do not have time to discolour or if preparing in advance put in water with added lemon juice to halt discolouring)
Melt the butter and oil in a pan over a medium heat then add the courgettes. Stir and put the lid on. Check regularly over the next 5 to 10 minutes - stirring so they don’t catch or until cooked.
Cook the rice using your own preferred method or boil or steam the rice according to packet instructions, then drain before serving.