Bahamian Chicken

Name: Bahamian Chicken
Yield: serves 2
Ingredients: Canola oil spray; 1/2 teaspoon cumin seeds; 1/2 to 3/4 pound chicken breasts or thighs; Sea salt and freshly ground black pepper; 2 to 4 garlic cloves, chopped; 1 medium potato, cut into 1-inch cubes; 1/2 red or orange bell pepper, cored, seeded, and cut into 1-inch wedges; 1/2 small yellow summer squash, cut into 1-inch chunks; 1/2 head broccoli, cut into florets (about 2 cups); 3 tablespoons rice or wine vinegar; 3 tablespoons fresh orange juice; 1/2 teaspoon dried oregano; 1/2 teaspoon paprika; 1/4 teaspoon ground allspice; 1/4 teaspoon red pepper flakes

December 9, 2011

The spicy tropical tastes of the Bahamas can be yours without leaving home! As in all the recipes, there’s no need to peel the potatoes; in fact, the skin is the most nutritious part, so save yourself the trouble and leave it on. And try this meal with sweet potatoes rather than white, or substitute pork for the chicken. Use seitan (a wheat product found near the tofu in the refrigerated section of your health food store) for a vegetarian alternative.

Recipe information

Yield
serves 2

Ingredients

Canola oil spray

1/2 teaspoon cumin seeds

1/2 to 3/4 pound chicken breasts or thighs

Sea salt and freshly ground black pepper

2 to 4 garlic cloves, chopped

1 medium potato, cut into 1-inch cubes

1/2 red or orange bell pepper, cored, seeded, and cut into 1-inch wedges

1/2 small yellow summer squash, cut into 1-inch chunks

1/2 head broccoli, cut into florets (about 2 cups)

3 tablespoons rice or wine vinegar

3 tablespoons fresh orange juice

1/2 teaspoon dried oregano

1/2 teaspoon paprika

1/4 teaspoon ground allspice

1/4 teaspoon red pepper flakes

Preparation

Step 1
Preheat the oven to 450°F.
Step 2
Spray the inside and lid of a cast-iron Dutch oven with canola oil.
Step 3
Sprinkle the cumin seeds in the pot. Place the chicken in the pot and lightly season with salt and pepper; sprinkle with the garlic.
Step 4
Arrange the potato on top of the chicken. Add the bell pepper, squash, and broccoli in layers.
Step 5
In a small bowl, mix the vinegar, orange juice, oregano, paprika, allspice, black pepper to taste, and red pepper flakes. Pour over the vegetables.
Step 6
Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.
nutrition information
Step 7
Calories: 210
Step 8
Protein: 29g
Step 9
Carbohydrates: 18g
Step 10
Fat: 4g
Step 11
Cholesterol: 75mg
Step 12
Sodium: 590mg
Step 13
Fiber: 3g

Glorious One-Pot Meals

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Step 6

nutrition information

Step 7

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Step 11

Step 12

Step 13

Recipe notes