Caribbean Chicken & Pineapple Stew

November 30, 2019

A brilliant winter-time dish with fragrant cloves, nutmeg and cinnamon. Tangy marinated chicken is combined with a rich tomato based stew and fresh pineapple. Great served with a side of coconut rice.

3 tsp worcestershire sauce
3 tsp balsamic vinegar
1/2 tsp cloves
1/2 tsp nutmeg
1/2 tsp cinnamon
1 clove garlic
50 g onion ( roughly chopped )
1 chicken breast
50 g red pepper/capsicum ( diced )
50 g pineapple
100 g chopped tomatoes

A brilliant winter-time dish with fragrant cloves, nutmeg and cinnamon. Tangy marinated chicken is combined with a rich tomato based stew and fresh pineapple. Great served with a side of coconut rice.

See the full directions on my site

Nutritions

Calories
155

Sodium
202mg
8% DV

Fat
5g
8% DV

Protein
8g
17% DV

Carbs
24g
8% DV

Fiber
4g
18% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 1g 9%

Polysaturated Fat 1g 9%

Monosaturated Fat 2g 12%

Cholesterol 20mg 6%

Sodium 202mg 8%

Potassium 631mg 18%

Protein 8g 17%

% DAILY VALUE^*

Total Carbohydrate

Fiber 4g 18%

Sugar 13g 26%

Vitamin A 904IU 18%

Vitamin B6 0.73mg 36%

Vitamin C 30mg 50%

Calcium 85mg 8%

Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
48

Sodium
104mg
4% DV

Fat
1g
2% DV

Protein
1g
3% DV

Carbs
4g
1% DV

Fiber
1g
6% DV

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% DAILY VALUE^*

Fat

Saturated Fat 0.42g 2%

Polysaturated Fat 0.41g 2%

Monosaturated Fat 0.85g 5%

Cholesterol 2mg 0%

Sodium 104mg 4%

Potassium 95mg 2%

Protein 1g 3%

% DAILY VALUE^*

Total Carbohydrate

Fiber 1g 6%

Sugar 1g 2%

Vitamin A 726IU 14%

Vitamin B6 0.03mg 1%

Vitamin C 2mg 4%

Calcium 20mg 2%

Iron 0.83mg 4%

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Calories
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Sodium
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Fat
23g
35% DV

Protein
8g
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Carbs
23g
7% DV

Fiber
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Saturated Fat 13g 65%

Polysaturated Fat 1g 12%

Monosaturated Fat 8g 51%

Cholesterol 364mg 122%

Sodium 66mg 2%

Potassium 177mg 5%

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Fiber 1g 7%

Sugar 20g 41%

Vitamin A 1142IU 22%

Vitamin B6 0.31mg 15%

Vitamin C 1mg 2%

Calcium 161mg 16%

Iron 0.82mg 4%

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1 1/2 tablespoons canola oil
1 medium onion finely chopped
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1 1/2 cup frozen lima bean
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1 tablespoon Worcestershire sauce
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Calories
943

Sodium
558mg
23% DV

Fat
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72% DV

Protein
42g
84% DV

Carbs
32g
11% DV

Fiber
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23% DV

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Fat

Saturated Fat 13g 66%

Polysaturated Fat 9g 57%

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Cholesterol 119mg 40%

Sodium 558mg 23%

Potassium 949mg 27%

Protein 42g 84%

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Fiber 5g 23%

Sugar 17g 35%

Vitamin A 698IU 13%

Vitamin B6 1mg 79%

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Caribbean Chicken & Pineapple Stew

A brilliant winter-time dish with fragrant cloves, nutmeg and cinnamon. Tangy marinated chicken is combined with a rich tomato based stew and fresh pineapple. Great served with a side of coconut rice.

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Brunswick Stew

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Make this creamy apple banana smoothie with just 3 ingredients for a great morning treat or afternoon snack. Naturally sweetened with just fruit this is a quick & delicious way to make a healthy choice.

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