Senegalese Lemon Chicken Recipe | MyRecipes - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 6 cups sliced onion (about 3 pounds)
- 1/3 cup fresh lemon juice
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 jalapeño pepper, seeded and minced
- 4 chicken breast halves (about 2 pounds), skinned
- 4 chicken leg quarters (about 2 pounds), skinned
- Cooking spray
- 1 1/2 tablespoons peanut oil
- 2 cups thinly sliced carrot
- 1 1/2 cups less-sodium, fat-free chicken broth
- 1/2 cup pimiento-stuffed olives
- 1/2 cup water
- 1 tablespoon Dijon mustard
- 1 Scotch bonnet pepper, pierced with a fork
- 4 cups hot cooked long-grain rice
Instructions
- Combine first 5 ingredients; divide evenly between 2 (1-gallon) heavy-duty zip-top plastic bags. Divide chicken evenly between bags; seal bags. Toss each bag well to coat. Refrigerate 3 hours, turning bags occasionally.
- Preheat broiler.
- Remove chicken from bags, reserving marinade. Place chicken on broiler rack coated with cooking spray; broil 6 minutes on each side or until lightly browned.
- Strain marinade through a colander over a bowl, reserving marinade and onion. Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 5 minutes. Add reserved marinade; bring to a boil. Cook 1 minute; add chicken, carrot, broth, olives, water, mustard, and Scotch bonnet pepper. Bring to a boil; cover, reduce heat, and simmer 1 hour or until chicken is done. Discard Scotch bonnet. Serve over rice.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Chicken Breast, Lemon.
Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when di...
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