Ingredients
-
-
3/4
-
1/2
-
3
-
2
-
1
-
1
-
1 1/2
-
1
-
-
4
-
1/2
-
-
-
2
Directions
Caribbean Spice Islands Marinated Chicken by Clean Eating,Entered for safe-keeping for ZWT5. From Clean Eating, May/June 2009 issue. This is a more complex mixture of Caribbean spices and ingredients than “knock-your-socks-off” hot peppers and “suicide-spicy” jerk chicken. The preparation is geared toward advance preparation and freezing of the marinade and marinated chicken (for 3-4 months), but I did not include freezing/thawing time in preparation time. For tropical fruit, use any combination of tropical fruit: pineapple, mango or papaya were suggested by Clean Eating.,We really enjoyed this healthy chicken recipe. I loved the marinade flavor, although I might cut back a smidge on the allspice next time. I served this over brown rice and had a green salad. It was really yummy. I also love that most of the work can be done on another day, only having to take it out of the freezer later. Thank you!
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Steps
|
1
Done
|
Prep & Freeze: |
|
2
Done
|
in a Bowl, Whisk All Marinade Ingredients Together. Reserve 1/4 Cup Marinade and Place Into a Small Resealable Plastic Bag or Container and Freeze. |
|
3
Done
|
Place Chicken in a Large Resealable Plastic Bag, Pouring in Remaining 3/4 Cup Marinade. Press Out Excess Air While Sealing Bag Tightly, Then Store Flat in Freezer. (marinated Chicken May Be Frozen For 3-4 Months.). |
|
4
Done
|
24 Hours Before Eating: |
|
5
Done
|
Remove Bags of Marinated Chicken and Reserved Marinade from Freezer, Placing Them on a Tray (to Catch Any Liquid That May Drain Off While Defrosting). Leave Tray in Fridge, Allowing Chicken and Marinade to Defrost Overnight or For About 24 Hours. (raw, Marinated Chciken May Be Kept Refrigerated For an Additional 24 Hours After It Has Completely Defrosted.). |
|
6
Done
|
Cooking: |
|
7
Done
|
Once Chicken Has Completely Defrosted, Preheat Oven to 400 Degrees Fahrenheit. |
|
8
Done
|
Heat a Saute Pan Over High Heat. Add Oil to Coat Bottom of Pan. When Oil Is Hot but not Yet Smoking, Place Chicken in Pan, Discarding Remainder of Marinade from the Bag. |
|
9
Done
|
Sear Chicken For 2-3 Minutes and Flip Breasts. |
|
10
Done
|
Season Cooked Side With Salt and Black Pepper, While Searing Bottom For an Additional 2-3 Minutes. |
|
11
Done
|
Remove Chicken from Pan, Place on a Parchment-Lined Baking Sheet and Put in Oven. Roast For 10-12 Minutes, or Until Chicken Is Fully Cooked Throughout (no Longer Pink in the Middle -- Internal Temperature of 165 Degrees Fahrenheit). |
|
12
Done
|
While Chicken Bakes, Add Thawed 1/4 Cup Reserved Marinade to Tropical Fruit in a Medium Bowl and Mix. Cover and Refrigerate Until Chicken Is Ready. |
|
13
Done
|
Serve Chicken (4 Oz.) With a Dollop of Fruit Mixture (1/2 Cup Fruit). |
