How To Cook Like A Bajan: Season 7 Episode One

chicken breast

🥗Healthier: turkey breast

💰Cheaper: chicken thighs

Turkey is leaner, while thighs are more affordable and flavorful.

brown sugar

🥗Healthier: honey

💰Cheaper: white sugar

Honey adds natural sweetness, while white sugar is cost-effective.

soy sauce

🥗Healthier: tamari

💰Cheaper: liquid aminos

Tamari is gluten-free, while liquid aminos are often cheaper.

Season chicken breasts with black pepper, salt, soy sauce, and pepper sauce.

Sear the chicken breasts in a hot skillet until browned on both sides.

Add water to the pan, cover, and allow the chicken to steam until fully cooked.

Remove the chicken and let it rest.

In the same pan, add pineapple chunks, diced onion, and chopped basil.

Add rum to the pan and let it flame up, then stir until the alcohol cooks out.

Add wet ingredients: barbecue sauce, pineapple juice, and vinegar to the pan.

Add brown sugar and black pepper to the sauce mixture.

Simmer the chicken in the sauce until fully coated and heated through.

Fry the bits until golden brown and crispy, then slice them in half.

Garnish with baby spinach and microgreens before serving.

Cooking Techniques

Equipment Needed

Spice Level: