Spicy Jamaican barbecued chicken variations: For a red wine and thyme baste, fry the onion and garlic in the oil with 2 fresh bay leaves and 1 tablespoon fresh thyme leaves. Add 3⁄4 cup red wine and 1⁄2 teaspoon coarse black pepper. • For a maple syrup and orange baste, fry the onion and garlic in the oil, then add 4 tablespoons maple syrup, the grated rind and juice of 1 orange, tablespoon snipped fresh chives and 1 tablespoon chopped fresh tarragon.
Per serving: 261 calories, 20 g protein, 19 g total fat, 4 g saturated fat, 101 mg cholesterol, 2 g total carbohydrate, 1 g sugars, 1 g fibre, 87 mg sodium
Chilies are more nutritious than sweet peppers, and the red varieties generally have a higher nutritional content than the green ones. They are very good sources of antioxidants, especially beta carotene and vitamin C.