Caribbean Chicken with Mango, Black Bean & Corn Salsa

with Lettuce Wraps

This dish has a real depth of flavour and a bit of a kick.  Ideally marinate the chicken the night before but if you are short on time a minimum of 2 hours works really well.  Mango and corn work really well together with the addition of fresh lime zest and juice to really bring the flavours together.  Once you have made the salsa, keep it covered at room temperature so the ingredients really get to infuse together!


You will need...

Equipment

Large bowl
Large frying pan
Large baking dish
Small saucepan
Medium size bowl
Ingredients
10-12 boneless skinless chicken thighs, cut into bite size chunks
or
5-6 boneless skinless chicken breasts, cut into bite size chunks
Marinade
2 tbsp rapeseed or olive oil
Freshly milled salt & black pepper
4 garlic cloves, crushed
1 red chilli, seeds removed, finely chopped
2 limes, juice & finely grated zest
4 tbsp Worcestershire sauce
1 tbsp mustard powder
1 tbsp all spice
1 tsp cinnamon
Handful of fresh lemon thyme, leaves removed
Salsa
2 small corn on the cobs, boiled for 10 minutes then cobs removed
400g black turtle beans, thoroughly rinsed
1 red pepper, finely diced
1/2 red onion, finely diced
8 cherry tomatoes, finely diced
1 mango, peeled, cut into small chunks
1 tbsp chilli flakes
Juice and grated zest of 1 lime
2 tbsp extra virgin olive oil
Freshly milled salt & black pepper
Handful of coriander, chopped
2 x bunches of baby cos lettuce


To make...

Serves 4-6
  1. Cut your chicken into bite size pieces, place in a large bowl drizzle with the oil and season well.
  2. Add the crushed garlic, chopped chilli, lime juice and zest of 2 limes, the Worcestershire sauce, mustard powder, all spice, cinnamon and the fresh lemon thyme
  3. Give everything a good stir ensuring the chicken is covered with the marinade.  Cover and chill in the fridge for at least 2 hours 
  4. Make the salsa by putting the corn on the cobs in a pan of boiling water, bring to the boil and simmer for 10-15 or until tender.
  5. Drain and leave to cool.  Thoroughly rinse the black turtle beans, pour into the medium size bowl
  6. Add the diced pepper, onion & tomatoes.  Give everything a good stir.  Add the mango chunks
  7. Remove the cobs from the corn with a knife then add to the rest of the salsa ingredients
  8. Drizzle with extra virgin olive oil, juice and zest of 1 lime and season well with freshly milled seasoning
  9. Stir in the chilli flakes and chopped coriander.  Give everything a good stir, cover and set aside so the flavours can infuse (do not put in the fridge)
  10. When you are ready to cook the chicken, preheat your oven to 200/180(fan) Gas 4
  11. Brown the chicken in batches in your frying pan, ensuring all sides are nicely browned.  Place into the baking dish
  12. Cook in the hot oven for 30-35 or until thoroughly cooked
  13. I like to serve the chicken on big plate in the middle of the table with the salsa on the side and a plate of fresh baby cos lettuce so everyone can make their own wraps.  It is also delicious served with sweet potato fries

Nutritional Info
Per Serving
308g kcal | 5.4g fat | 0.8g saturates | 19g carbs | 12g sugars | 7.8g fibre | 40g protein | 0.94g salt

LOW CAL | LOW SATS | HIGH FIBRE | HIGH PROTEIN | POTASSIUM | CHLORIDE | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON | ZINC | COPPER | MANGANESE | VITAMIN A | VITAMIN K | NIACIN | THIAMIN | VITAMIN B | FOLATES | VITAMIN C


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