Caribbean Chicken
Ingredients
Caribbean Chicken
Salsa
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Make rub by combining ingredients in a small jar, cover and shake well to blend. Makes about ¼ cup (50 mL).
Trim any excess fat from chicken and rub 1 to 1 ½ tsp (5 to 7 mL) of rub into each leg.
Spray grill, preheat barbecue for 10 minutes. Reduce heat to medium. Sear both sides of meat, then reduce heat to medium-low or low, close lid and cook until meat is tender and the internal temperature reaches 165ºF or 74ºC, about 30 to 45 minutes. Turn occasionally.
Make salsa by combining ingredients. Cover and refrigerate 2 to 3 hours for flavours to blend, but serve at room temperature.
Helpful Tip
Smaller pieces such as thighs, drums or breasts will cook quicker than legs and bone-in will cook faster than boneless. Have coconut flavoured rice without the extra fat of coconut milk by adding a few drops of coconut extract to the boiling water.
Nutrition Info
| Per 480 g serving | Amount |
|---|---|
| Calories | 480 |
| Protein | 54 g |
| Fat | 15 g |
| Saturated Fat | 4 g |
| Carbohydrate | 33 g |
| Fibre | 4 g |
| Sugar | 26 g |
| Cholesterol | 215 mg |
| Sodium | 540 mg |
| Per 480 g serving | % Daily Value |
|---|---|
| Potassium | 30 |
| Calcium | 8 |
| Iron | 25 |
| Vitamin A | 60 |
| Vitamin C | 130 |
| Vitamin B6 | 68 |
| Vitamin B12 | 49 |
| Folate | 49 |
| Zinc | 64 |
