Date:   10/23/2007 9:23:36 PM ( 17 y ago)
Hits:   598
URL:   https://www.curezone.org/forums/fm.asp?i=1027478

 Juicy Jerk Chicken

Spice up tonight's dinner with a succulent jerk chicken. This traditional Jamaican preparation features a rub of invigorating spices, including hot peppers, allspice, cinnamon and nutmeg. Onions are also used in the marinade and provide more than just pungent flavor; onions contain quercetin, an antioxidant that may help prevent cancer. Pair this chicken with whole grain rice and two or more vegetables for a tasty, well balanced meal.

 
 
Jerk Chicken

1 cup diced onions
3 green onions, chopped
2 Tbsp. fresh thyme leaves (or 2 tsp. dried)
1 Tbsp. chopped fresh ginger
1 to 3 Scotch bonnet or habanero peppers, according to taste
1 Tbsp. olive oil
1 tsp. ground allspice
1/2 tsp. freshly ground black pepper
1/2 tsp. ground cinnamon
1/4 tsp. freshly ground nutmeg
1/2 tsp. sea salt
1 lb. boneless skinless chicken breasts

In a blender or food processor, combine the onion, green onions, thyme, ginger, hot peppers, oil, allspice, black pepper, cinnamon, nutmeg and salt. Puree these into a paste (it will yield about 1 cup).

Rub the paste liberally over the chicken breasts. Arrange the chicken on a plate, cover it with plastic wrap and marinate it in the refrigerator for at least 2 hours to overnight.

Remove the chicken from the refrigerator and blot it with a paper towel to remove the excess marinade. Grill or broil the chicken, 6-8 minutes per side (turning once) until it reaches an internal temperature of 165 degrees.

Makes 4 servings.

Per serving: 175 calories, 5 g total fat (<1 g saturated fat), 4 g carbohydrate,
27 g protein, 1 g dietary fiber, 367 mg sodium.

For more delicious recipes please visit Diets and Healthy Recipes at The Best Years in Life

For more Recipes and Health Tips, please visit Ask Tony Isaacs: Featuring Luella May forum

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