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Spicy Roasted Chicken Meal with Mango Lassi

Meat, Other

Contributed by: BMC's Teaching Kitchen

Cheap eats

This is a meal with four different components, plus a beverage (Lassi not shown in photo), for under $10 -- total! This meal costs about $2 per person, but doesn't skimp on flavor or nutrition. The mango lassi would also make a great snack or dessert. 

 

Serves:
4 servings
Total Time:
60 minutes
Prep Time:
30 minutes
Cook Time:
30 minutes

Ingredients


Chicken - 1 ½ lbs chicken legs Chili_powder - ½ teaspoon chili powder Cumin - ½ teaspoon cumin Garlic_powder - ½ teaspoon garlic powder Salt - ¼ teaspoon salt Cayenne - ¼ teaspoon Vinegar - ⅓ cup cider vinegar Sugar - 1 Tablespoon Salt - 1 teaspoon salt Garlic - 1 garlic clove, minced Cucumber - 1 cucumber, thinly sliced Onion - ½ cup thinly sliced red onion Oil - 1 Tablespoon avocado, sesame, canola oil, peanut, or light olive oil Annatto_seeds - 2 teaspoons Onion - ¼ cup minced onion Rice - 1 cup brown rice Broth - 2 cups chicken broth, vegetable broth or water Plantains - 2-3 green plantains Oil - 2 Tablespoons avocado, sesame, canola oil, peanut, or light olive oil Salt - to taste Mango - 1 mango, peeled and diced Yogurt - 1 cup vanilla yogurt Lime - Zest and juice of 1 lime Ice - 2 cups

Instructions

Step 1
For the Chicken:
Step 2
Preheat oven to 400 degrees. Place chicken in a large bowl. Rub with oil and spices. Place on baking sheet; bake for 30-40 minutes, until internal temperature reaches 165 degrees.
Step 3
For the Cucumber Marinade:
Step 4
in a medium bowl, combine vinegar, sugar, salt, and garlic. Add cucumber and onion. Refrigerate for at least 1 hour.
Step 5
For the Yellow Rice:
Step 6
in a medium sauce pan, over medium-high, heat oil and annatto seeds for 5 minutes until oil becomes yellow. Remove seeds. Add minced onion and rice, cook for 1 minute.
Step 7
Add water and bring to a boil, reduce heat, cover and simmer 30-40 minutes until water has absorbed.
Step 8
For the Plantains:
Step 9
Peal the plantains using a sharp paring knife. Cut into ½ inch slices on an angle. Heat oil in pan over medium-high heat. Add the plantain pieces, do not over crowd the pan, do in 2 batches. Brown about 2 minutes per side.
Step 10
Remove from pan onto a paper towel to absorb fat. Flatten each pieces by pressing down gently with a meat mallet or the bottom of a small pan.
Step 11
Place flattened pieces on a greased sheet pan. Bake for 10 minutes, until crispy.
Step 12
For the Mango Smoothie:
Step 13
Place all ingredients into a blender, puree, and serve.

Notes

Nutrition Information

Calories:
591 Calories
Fat:
22g
Saturated Fat:
3g
Carbohydrates:
Net Carb: 60g
Dietary Fiber:
4g
Protein:
36g
Sodium:
731