Tuesday, 27 March 2012

Weightwatchers Tropical Chicken Dish

Weightwatchers Tropical Chicken Dish

So the sun is still shining here in Dublin and i felt like my food should reflect this rare sighting of blue cloudless skies. 

I wanted something meaty, but dark meaty on the bone with spices wafting from the meat but not too hot just a chilled amount of heat on a bed of brown rice with colorful veg and this is the product of the sun.

My other half actually said this is delicious and that's a compliment! This is all for a Weightwatchers Propoints value per serving of 10

Now for this i used seasoning called Tropical Seasoning.  I bought it in the English Market in Cork which is a must see if your ever down that neck of the woods, however i do believe you can buy this in Asian stores.  If you see it, get it, its a little taste of sunshine.

Tropical Chicken
Serves: 4
Weightwatchers Propoints per serving 10
Weightwatchers Propoints per Recipe 42
Preparation Time: 60 minutes Including prep time


  • 8 medium thigh (yield after cooking, skin removed) Chicken, thigh, skin not eaten
  • 240 grams Rice, brown, medium-grain, raw
  • 40 grams Peas, green, raw
  • 1 medium Pepper, raw
  • 100 grams Mushrooms, raw
  • 4 cloves Garlic, raw
  • 15 spray Oil
  • 1 chicken stock cubes, dry
  • 3 Tbl of Tropical Seasoning
  • Salt and Pepper to taste

  • Preheat the oven to gas mark 5. 
  • Remove skin from chicken, place chicken in a non stick pan over a medium to high heat. 
  • Add the seasoning coating the chicken all over. 
  • Brown the thighs on all sides. 

  • Remove from pan and place on an aluminium covered roasting tin and cover with foil and place in the oven for 25 minutes
  • Cook rice as per instructions giving 60g dry as an individual portion
  • In a non stick pan over a low to medium heat add the peppers sliced and the button mushrooms halved with the garlic. Add a little spray oil and salt and cover for 15 minutes to sweat the veg

  • Remove the chicken from the oven and remove the foil cover and place back in the oven for another 8 minutes to roast the chick.
  • Cook the peas and then drain and add to the cooked rice
  • Serves 1 thighs with 150g rice per person with as much veg as you like but omit the cooked garlic.

Nutrition Info (per serving)

Total Fat13g
Total Carbs38g
Dietary Fiber3.0g
Vitamin A30mcg
Vitamin C29mg

Enjoy the Niptuck way so you don't have too!

1 comment:

  1. I noticed there was a mistake with the serving size, it stated that it was 2 chicken thighs when actually that was wishful thinking it is in fact 1. The programme i use must not be calculating certain foods as there calculated here. I have calculated this from the Thigh container using the wheel. Sorry about the mistake