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Calypso Chicken
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Categories: Carribean Cuisine, Chicken, Grill, Low fat
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Total Time: 3 hrs. 5 min.
Marinating Time: 1 hrs.
Preparation Time: 20 min.
Refrigeration Time: 2 hrs.
Simmering Time: 45 min.

Although this dish is low fat, it certainly is not lacking flavor. The spiciness and tropical flavors add a tongue tantalizing taste. If you are unfamiliar with carambola and plantains ask your grocer for help in determining their ripeness. The chicken can be cooked on the grill (actually that would be preferred).

2 1/2 cups onion
1/2 cup bell pepper - minced
2 tablespoons fresh lime juice
1 teaspoon fresh thyme - minced
2 cloves garlic - minced
6 4 ounce chicken breast halves - skinned and boned
salt - divided
1/2 teaspoon pepper
2 teaspoons vegetable oil
vegetable cooking spray
14 1/2 ounces diced tomatoes - undrained
1/2 cup water
1 serrano pepper
1/4 cup brown sugar, packed
3 tablespoons white rum
2 tablespoons fresh lime juice
1 teaspoon serrano pepper - minced
4 cups fresh pineapple chunks
1 cup mango - diced
1 cup carambola - halved and sliced
1 tablespoon vegetable oil
3 plantain - peeled and sliced
3 cups cooked rice

For the Chicken

Mix onion, bell pepper, lime juice, thyme, garlic cloves, and chicken breasts in a bowl. Cover and refrigerate for one hour, turning occasionally.

Remove chicken from marinade, reserving marinade. Sprinkle chicken with salt and pepper. Cook in a large non-stick skillet coated with cooking spray over medium high heat; saute until browned. Add reserved marinade, salt (to taste), tomatoes, water, and serrano pepper; bring to a boil. Cover, reduce heat, and simmer 45 minutes. Discard chile. Top each chicken breast half with tomato mixture; serve with tropical salsa, plantains, and rice.

For the Tropical Salsa

Mix sugar, rum, and lime juice in a large bowl,. Add serrano pepper, pineapple chunks, mango, and carambola; toss to coat. Chill at least 2 hours.

For the Sauteed Plantains

Cook plantains in a large nonstick skillet over medium high heat. Saute until browned.


Calories: 649 Calories From Fat: 24%
Protein: 48g Carbohydrate: 84g
Cholesterol: 123mg Sodium: 112mg


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