West African Lemon Marinated Chicken Recipe

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West African Lemon Marinated Chicken
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Ingredients:

Directions:

  1. In a large baking dish, combine the onion, garlic, chile, salt, ginger, and black pepper. Stir in the lemon juice, 1 c water, and 1 tbsp oil. Coat the chicken pieces in marinade and refrigerate at least 4 hours. Turn pieces every half hour or so.
  2. Remove chicken from marinade, and reserve the marinade. Pat the pieces dry. In a skillet, heat the remaining 4 tbsp oil over medium-high heat. Brown the chicken, a few pieces a t a time, turning frequently to brown evenly. Pour off all but 2 tbsp oil from the skillet and remove it from heat.
  3. Using the back of a spoon, press the marinade through a fine sieve set over a bowl. Reheat the oil in the skillet over medium heat. Add the solids fron the sieve and stir constantly until the onion is transparent.
  4. Return chicken to skillet and add 1/2 c strained marinade and the remaining 1/4 c water. Bring mixture to a boil. Partly cover pand and reduce heat. Simmer 25 minutes, or until chicken is tender.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 348.2 Kcal (1458 kJ)
Calories from fat 198.7 Kcal
% Daily Value*
Total Fat 22.08g 34%
Cholesterol 297.04mg 99%
Sodium 1838.04mg 77%
Potassium 485.11mg 10%
Total Carbs 15.46g 5%
Sugars 5.43g 22%
Dietary Fiber 1.92g 8%
Protein 21.58g 43%
Vitamin C 64.1mg 107%
Vitamin A 3.4mg 113%
Iron 7mg 39%
Calcium 49mg 5%
Amount Per 100 g
Calories 96.79 Kcal (405 kJ)
Calories from fat 55.23 Kcal
% Daily Value*
Total Fat 6.14g 34%
Cholesterol 82.57mg 99%
Sodium 510.9mg 77%
Potassium 134.84mg 10%
Total Carbs 4.3g 5%
Sugars 1.51g 22%
Dietary Fiber 0.53g 8%
Protein 6g 43%
Vitamin C 17.8mg 107%
Vitamin A 0.9mg 113%
Iron 2mg 39%
Calcium 13.6mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.4
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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