Welcome to a culinary journey to the tropical haven of the Bahamas, where sun-kissed beaches meet vibrant culture and delicious cuisine. In this gastronomic exploration, we invite you to discover the mouthwatering flavors of Bahamian Grilled Chicken – a dish that embodies the essence of the islands.

The Bahamas, an archipelago of breathtaking beauty in the Caribbean, is not only famous for its turquoise waters and white sandy beaches but also for its rich culinary heritage. Bahamian cuisine is a fusion of African, Caribbean, and European influences, creating a unique and delectable array of dishes.

At the heart of this culinary tapestry is the Bahamian Grilled Chicken, a dish that captures the spirit of the islands with its bold and savory flavors. Marinated in a blend of tropical spices and grilled to perfection, this recipe transforms ordinary chicken into a taste sensation that transports you to the warm and laid-back atmosphere of the Bahamas.

Join us as we delve into the ingredients, techniques, and vibrant history that make Bahamian Grilled Chicken a true delight for the senses. Whether you're a seasoned chef or an aspiring home cook, this recipe promises to bring a burst of Bahamian sunshine to your dining table. Get ready to embark on a culinary voyage and create a dish that not only satisfies your taste buds but also transports you to the paradise that is the Bahamas.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/4 cup olive oil
• 2 tablespoons fresh lime juice
• 2 tablespoons fresh orange juice
• 2 teaspoons ground thyme
• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon cayenne pepper (adjust to taste for spice)
• Fresh cilantro or parsley for garnish (optional)

Instructions:

Prepare the Marinade: In a bowl, whisk together the olive oil, fresh lime juice, fresh orange juice, ground thyme, paprika, garlic powder, onion powder, dried oregano, ground cumin, salt, black pepper, and cayenne pepper. This vibrant blend of Bahamian spices will infuse the chicken with a burst of flavor.

Marinate the Chicken: Place the chicken breasts in a shallow dish or a resealable plastic bag. Pour the marinade over the chicken, ensuring each piece is well-coated. Seal the bag or cover the dish and refrigerate for at least 2 hours, allowing the chicken to absorb the rich flavors.

Preheat the Grill: Preheat your grill to medium-high heat. Make sure the grates are clean and lightly oiled to prevent sticking.

Grill the Chicken: Remove the chicken from the marinade, allowing any excess to drip off. Grill the chicken breasts for 6-8 minutes per side or until they reach an internal temperature of 165°F (74°C). Cooking times may vary depending on the thickness of the chicken breasts.

Rest and Garnish: Once cooked, let the grilled chicken rest for a few minutes before slicing. This allows the juices to redistribute and ensures a moist and flavorful result. Garnish with fresh cilantro or parsley for a pop of color and freshness.

Serve and Enjoy: Plate the Bahamian Grilled Chicken alongside your favorite side dishes, such as rice and beans, grilled vegetables, or a tropical fruit salad. The combination of juicy chicken and Bahamian spices will transport your taste buds to the sunny shores of the Bahamas.

Indulge in the delightful flavors of the Bahamas with this Bahamian Grilled Chicken recipe – a dish that captures the essence of the islands and brings a taste of tropical paradise to your table.

Nutritional Values

Providing exact nutritional values can be challenging without specific brand information and exact quantities, but I can offer you an approximate estimate based on standard serving sizes and general nutritional information:

Nutritional Values per Serving (Assuming 4 servings):

Boneless, Skinless Chicken Breasts (4 breasts, approximately 1.5 lbs):

• Calories: 600 kcal
• Protein: 120 g
• Total Fat: 12 g
• Saturated Fat: 3 g
• Cholesterol: 300 mg
• Carbohydrates: 0 g
• Fiber: 0 g
• Sugars: 0 g
• Sodium: 600 mg

benefit:

• Rich in lean protein, essential for muscle development and repair.
• Low in fat, making it a healthy protein source.
• High in phosphorus and selenium, supporting bone health and immune function.

Olive Oil (1/4 cup):

• Calories: 480 kcal
• Total Fat: 54 g
• Saturated Fat: 7.5 g
• Monounsaturated Fat: 37.5 g
• Polyunsaturated Fat: 6 g
• Sodium: 0 mg
• Carbohydrates: 0 g
• Protein: 0 g

benefit:

• Contains heart-healthy monounsaturated fats.
• Rich in antioxidants, helping to combat inflammation.
• May contribute to improved cholesterol levels.

Fresh Lime Juice (2 tablespoons):

• Calories: 8 kcal
• Total Fat: 0 g
• Sodium: 0 mg
• Carbohydrates: 2.6 g
• Sugars: 0.5 g
• Protein: 0.1 g

benefit:

• High in vitamin C, promoting a healthy immune system.
• Provides antioxidants that may help protect cells from damage.
• Adds a refreshing citrus flavor to the dish.

Fresh Orange Juice (2 tablespoons):

• Calories: 8 kcal
• Total Fat: 0 g
• Sodium: 0 mg
• Carbohydrates: 2 g
• Sugars: 1.6 g
• Protein: 0.1 g

benefit:

• Packed with vitamin C, boosting immune function.
• Contains natural sugars for a hint of sweetness.
• Provides hydration and additional citrus flavor.

Ground Thyme (2 teaspoons):

• Calories: 6 kcal
• Total Fat: 0.2 g
• Sodium: 1 mg
• Carbohydrates: 1.3 g
• Fiber: 1 g
• Sugars: 0.1 g
• Protein: 0.2 g

benefit:

• Contains antioxidants that may have anti-inflammatory properties.
• Offers vitamins like vitamin K and vitamin C.
• Adds a unique earthy and herby flavor to the marinade.

Paprika (2 teaspoons):

• Calories: 12 kcal
• Total Fat: 0.6 g
• Sodium: 1 mg
• Carbohydrates: 2.4 g
• Fiber: 1.6 g
• Sugars: 0.4 g
• Protein: 0.6 g

benefit:

• Rich in antioxidants, including vitamin A and carotenoids.
• May have anti-inflammatory properties.
• Adds a vibrant color and smoky flavor to the dish.

Garlic Powder (1 teaspoon):

• Calories: 9 kcal
• Total Fat: 0 g
• Sodium: 1 mg
• Carbohydrates: 2 g
• Fiber: 0.2 g
• Sugars: 0.1 g
• Protein: 0.4 g

benefit:

• Known for potential immune-boosting properties.
• Contains allicin, a compound with antibacterial and antiviral effects.
• Enhances the overall flavor with its pungent taste.

Onion Powder (1 teaspoon):

• Calories: 8 kcal
• Total Fat: 0 g
• Sodium: 1 mg
• Carbohydrates: 2 g
• Fiber: 0.4 g
• Sugars: 0.6 g
• Protein: 0.2 g

benefit:

• Offers antioxidants and anti-inflammatory compounds.
• Adds a savory and slightly sweet flavor to the marinade.
• May have potential cardiovascular benefits.

Dried Oregano (1 teaspoon):

• Calories: 5 kcal
• Total Fat: 0.2 g
• Sodium: 0 mg
• Carbohydrates: 1 g
• Fiber: 0.8 g
• Sugars: 0.1 g
• Protein: 0.3 g

benefit:

• Rich in antioxidants, including rosmarinic acid.
• Contains vitamins like vitamin K.
• Contributes a bold and aromatic flavor to the dish.

Ground Cumin (1 teaspoon):

• Calories: 8 kcal
• Total Fat: 0.5 g
• Sodium: 1 mg
• Carbohydrates: 0.9 g
• Fiber: 0.1 g
• Sugars: 0.1 g
• Protein: 0.4 g

benefit:

• Contains antioxidants and may have anti-inflammatory effects.
• May aid in digestion and improve blood sugar control.
• Adds a warm and slightly nutty flavor to the marinade.

Salt (1 teaspoon):

• Calories: 0 kcal
• Total Fat: 0 g
• Sodium: 2300 mg
• Carbohydrates: 0 g
• Protein: 0 g

benefit:

• Essential for fluid balance and nerve function.
• Enhances the overall taste of the dish.
• Use in moderation to control sodium intake.

Black Pepper (1/2 teaspoon):

• Calories: 3 kcal
• Total Fat: 0.1 g
• Sodium: 0 mg
• Carbohydrates: 0.7 g
• Fiber: 0.3 g
• Sugars: 0 g
• Protein: 0.1 g

benefit:

• Contains piperine, which may enhance nutrient absorption.
• Adds a pungent and spicy flavor to the marinade.
• May have antioxidant and anti-inflammatory properties.

Cayenne Pepper (1/2 teaspoon):

• Calories: 3 kcal
• Total Fat: 0.2 g
• Sodium: 0 mg
• Carbohydrates: 0.6 g
• Fiber: 0.2 g
• Sugars: 0.1 g
• Protein: 0.1 g

benefit:

• Contains capsaicin, known for potential metabolism-boosting effects.
• Adds heat and spice to the dish.
• May have pain-relieving properties.

Fresh Cilantro or Parsley for Garnish (optional):

• Negligible in terms of calories, fat, sodium, carbohydrates, and protein.

benefit:

• Low in calories but high in vitamins A and K.
• Adds freshness and a burst of color to the presentation.
• Contains antioxidants and may have detoxifying properties.

Note: These values are approximate and can vary based on specific brands and actual quantities used. Adjustments may be necessary based on individual dietary needs and preferences.