Bahamian Chicken

15 ingredients
17 steps

Ingredients

  • Canola oil spray
  • 1/2 teaspoon cumin seeds
  • 1/2 to 3/4 pound chicken breasts or thighs
  • Sea salt and freshly ground black pepper
  • 2 to 4 garlic cloves, chopped
  • 1 medium potato, cut into 1-inch cubes
  • 1/2 red or orange bell pepper, cored, seeded, and cut into 1-inch wedges
  • 1/2 small yellow summer squash, cut into 1-inch chunks
  • 1/2 head broccoli, cut into florets (about 2 cups)
  • 3 tablespoons rice or wine vinegar
  • 3 tablespoons fresh orange juice
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon red pepper flakes

Directions

  1. 1
    Preheat the oven to 450F.
  2. 2
    Spray the inside and lid of a cast-iron Dutch oven with canola oil.
  3. 3
    Sprinkle the cumin seeds in the pot.
  4. 4
    Place the chicken in the pot and lightly season with salt and pepper; sprinkle with the garlic.
  5. 5
    Arrange the potato on top of the chicken.
  6. 6
    Add the bell pepper, squash, and broccoli in layers.
  7. 7
    In a small bowl, mix the vinegar, orange juice, oregano, paprika, allspice, black pepper to taste, and red pepper flakes.
  8. 8
    Pour over the vegetables.
  9. 9
    Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven.
  10. 10
    Serve immediately.
  11. 11
    Calories: 210
  12. 12
    Protein: 29g
  13. 13
    Carbohydrates: 18g
  14. 14
    Fat: 4g
  15. 15
    Cholesterol: 75mg
  16. 16
    Sodium: 590mg
  17. 17
    Fiber: 3g

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