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Caribbean Chicken: Healthy Low Fat Recipe
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
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Ye Follow Directions or Walk the Plank!
- Heat oil in a large nonstick skillet over medium heat.
- Add chicken and brown lightly on all sides, turning frequently. Reduce heat to low.
- Add remaining ingredients mixing well.
- Cover and cook 1 hour, stirring occasionally. (Add small amounts of water if necessary to prevent drying)
- Now treat yourself to this special flavor and serve it over a bed of wild rice.
Count Yer Calories
|Serving size: 1/4 Chicken and 1 C Rice|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 1 g||5%|
|Unsaturated fat 2 g|
|Carbohydrates 35 g||12%|
|Sugar 1 g|
|Fiber 4 g||16%|
|Protein 7 g||14%|
|Cholesterol 7 mg||2%|
|* 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.|
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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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