Island Barbecue Chicken
Ingredients
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
Add chicken and flour to bag and shake to coat evenly. Discard any excess flour.
Heat olive oil in non-stick skillet. Add chicken pieces and brown on both sides. This step can be skipped but it is worth the extra time as it adds colour and flavour to the dish.
Puree a can of diced tomatoes and add to slow cooker. Finely dice onion, red pepper and fresh pineapple. Stir into tomatoes with remaining sauce ingredients. Top with browned chicken pieces, meaty side up, and cover with sauce. Cover and cook on low heat 4-6 hours (High 2-3 hours).
Serve over your choice of cooked whole grain and pass the extra sauce. Garnish with fresh quartered pineapple slices and sprigs of parsley.
Helpful Tip
Easy barbecue chicken with an island twist. Good on the grill too! Just cook the sauce and baste chicken as it grills. Use leftovers in wraps for tomorrow’s lunch.
Nutrition Info
| Per 475 g serving | Amount |
|---|---|
| Calories | 330 |
| Protein | 25 g |
| Fat | 8 g |
| Saturated Fat | 2 g |
| Carbohydrate | 40 g |
| Fibre | 5 g |
| Sugar | 26 g |
| Cholesterol | 90 mg |
| Sodium | 500 mg |
| Per 475 g serving | % Daily Value |
|---|---|
| Potassium | 18 |
| Calcium | 8 |
| Iron | 20 |
| Vitamin A | 60 |
| Vitamin C | 210 |
| Vitamin B6 | 39 |
| Vitamin B12 | 20 |
| Folate | 26 |
| Zinc | 31 |
