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Caribbean Chicken: Healthy Low Fat Recipe

Updated on August 2, 2013
Caribbean Chicken~ Healthy Low Fat Recipe
Caribbean Chicken~ Healthy Low Fat Recipe | Source

Caribbean Chicken: Making it Light and Healthy for Yer Crew

While living in Hawaii, I was always conjuring up recipes with chicken, beef or fish. I did a lot of cooking for family gatherings, luaus, and parties. I was always trying something new and also trying to find dishes that weren't high in fat or sodium. If they were, then I would try to re-create that dish using low-fat substitutions. Sometimes it was a challenge, but well worth the outcome of the final product knowing that I was able to create a favorite dish on a more healthy level.

This recipe originally used vegetable oil for frying the chicken with skin left on, regular soy sauce, and white rice. However, by substituting the following, you can literally cut the fat and salt 74%. If you substitute the chicken with Tofu, your fat will be cut 89%.

  • Remove the skin from the chicken
  • Substitute vegetable oil with canola oil
  • Substitute regular soy sauce with Low-Sodium Soy Sauce
  • Substitute white rice with wild grain rice.

This wonderfully seasoned recipe for Caribbean Chicken is the perfect way to kick start your new healthy lifestyle.

Caribbean Chicken Joe

Ahoy Matey! Grab yer Ingredients!

  • 2 Tablespoons Canola Oil
  • 1 pound Chicken breast, boned and skinned
  • 1 large Onion, sliced (yields about 1 Cup)
  • 2 large Tomatoes, chopped (yields about 2 cups)
  • 2 Tablespoons Low sodium soy sauce
  • 1/4 cup Water
  • 1 clove Garlic, minced
  • 1/8 teaspoon black pepper Black pepper
  • 2 teaspoons Curry powder
  • 1 tablespoon Parsley flakes

Preparation and cook time

Prep time: 30 min
Cook time: 1 hour
Ready in: 1 hour 30 min
Yields: Serves 4 People

ARrrrrr! Cast Yer Vote

4 stars from 1 rating of How to make Lean and Lucious Caribbean Chicken

Ye Follow Directions or Walk the Plank!

  1. Heat oil in a large nonstick skillet over medium heat.
  2. Add chicken and brown lightly on all sides, turning frequently. Reduce heat to low.
  3. Add remaining ingredients mixing well.
  4. Cover and cook 1 hour, stirring occasionally. (Add small amounts of water if necessary to prevent drying)
  5. Now treat yourself to this special flavor and serve it over a bed of wild rice.

Count Yer Calories

Nutrition Facts
Serving size: 1/4 Chicken and 1 C Rice
Calories 242
Calories from Fat36
% Daily Value *
Fat 4 g6%
Saturated fat 1 g5%
Unsaturated fat 2 g
Carbohydrates 35 g12%
Sugar 1 g
Fiber 4 g16%
Protein 7 g14%
Cholesterol 7 mg2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Elizabeth Rayen
Elizabeth Rayen | Source

About the Author

Lisa has directed and acted in musical theatre for nearly 30 years. Her musical upbringing allowed her to pursue her career in teaching and directing and continues to direct shows today. As the owner of 2 online Home Décor sites, Lisa’s passion for Rustic Living all begins with her love for the home, outdoors, and her many hobbies. Lisa loves to laugh, and she share’s that love through her comedic hubs centered on her MOM. Lisa’s passions include writing, directing, acting, photography, singing, cooking, crafts, gardening, and home improvement, including decorating. Lisa also writes under her penned name, Elizabeth Rayen.

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Copyright © Elizabeth Rayen aka Rustic Living, all rights reserved. You are not allowed to copy or use the contents of this page without permission from its author.

Comments:Caribbean Chicken: Healthy Low Fat Recipe

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    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you IslandBites! ♥

    • IslandBites profile image

      IslandBites 4 years ago from Puerto Rico

      Nice recipe!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 4 years ago from California

      Thank you Susan! I know you will love it. It's one of my favorites to make. Thanks for all the sharing!♥

    • Just Ask Susan profile image

      Susan Zutautas 4 years ago from Ontario, Canada

      YUM! This sounds great! Pinning so I know where to find the recipe when I try it.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 5 years ago from California

      I am with you on this one Karen! The simpler, the better. I love anything Caribbean, food, decor, clothing, etc. you name it! You are so welcome! Let me know when you get the chance to make it. Would love to know what you think! ♥

    • Rusticliving profile image
      Author

      Elizabeth Rayen 5 years ago from California

      Hi AudraLeigh! So good to see you here! It's really good! I hope you try it.. I know you will love it! Glad ya liked the humor! ARRRrrrrrrr! ♥

    • ImKarn23 profile image

      Karen Silverman 5 years ago

      lol to Gaelich's comment - i'm starting to, um, 'squawk' about the same thing! Chicken and turkey - i can't get enough, and - add 'caribbean' to it? I'm soooo all in!

      I love a simple 'clean' recipes, Thanks for this one..

    • profile image

      AudraLeigh 5 years ago

      I am trying to be healthier! I want to make this! I like your humor and this recipe! Wonderful layout!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      My pleasure randomcreative! Thanks for reading! :)

    • randomcreative profile image

      Rose Clearfield 6 years ago from Milwaukee, Wisconsin

      This sounds delicious and so easy! Thanks for sharing.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      ooo my mouth is watering already. I love this recipe. It IS yummy! Can't wait for you to try it! Thanks for the vote!! :-)You have a great day as well!

    • sgbrown profile image

      Sheila Brown 6 years ago from Southern Oklahoma

      This is my kind of recipe! Easy with few ingredients. :) It sounds wonderful,and I already have everything I need. I am going to try it this week-end, it sounds delicious. Thank you for sharing this recipe. Voted up, yummy, I guess that has to be useful, and sharing! Have a great day! :)

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      You are so welcome Alecia! Let me know what you think when you do! :)

    • Alecia Murphy profile image

      Alecia Murphy 6 years ago from Wilmington, North Carolina

      This is making me hungry but I do want to try this very soon! Thanks for sharing the recipe, it's probably going to bring me as close to the island as I can get for now. Great hub!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      Thank you Indian Chef. I'm sure you'll like it! Have a great day!

      Lisa

    • Indian Chef profile image

      Indian Chef 6 years ago from New Delhi India

      Hi Rusticliving, i liked this recipe. Looks easy to make and tasty to eat. Should try it out soon

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      I hope you do. I'm sure you will love it!

      :)

    • cashmere profile image

      cashmere 6 years ago from India

      Sounds simple enough and yummy enough. Must give it a try.

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      *giggling* You saved his "hide" yet another day!

    • profile image

      Bad Boss 6 years ago from united kindgom

      I'm worried about the bear! great recipe!

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      Ghaelach, hmmmmm..well...ummm.. I'm speechless. LOL

      I'm sure you'll love it. If you are a wine drinker, a nice crisp Chardonay goes really nice with the meal as well.

      Blessings,

      ~Lisa

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      *giggling* oh Lord...my mama taught me everything I know.

      Hope you try the recipe. It is really.....yummy!

      ~Lisa

    • profile image

      Ghaelach 6 years ago

      Hi Rusticliving.

      Great recipe which i'll be trying.

      I love these chicken recipes, but if i keep this up i'll end up laying eggs and i'm a cock.

      Take care.

      LOL Ghaelach

    • Lord De Cross profile image

      Joseph De Cross 6 years ago from New York

      You are bad!! Why did you say that to me..is 3.10 am in New Jersey... and I wanted some of that Chicken. your mom shOuLd read your provoking answer(JK)

      LORD

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      Ha ha ha.. I wrote that article this afternoon... guess what I had for dinner??

    • Lord De Cross profile image

      Joseph De Cross 6 years ago from New York

      Nutritious! and making me Hungry! Thanks! Will bookmark!

      LORD

    • Rusticliving profile image
      Author

      Elizabeth Rayen 6 years ago from California

      Thank you Alocsin. You are very supportive. I certainly appreciative your comments.

      Lisa

    • alocsin profile image

      alocsin 6 years ago from Orange County, CA

      That's another yummy dish. Voting this Up and Useful.

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