Caribbean Spice Islands Marinated Chicken By Clean Eating Food

CARIBBEAN BBQ CHICKEN

Steps:

• Heat grill to medium heat. Trim and discard excess fat from chicken.
• Mix seasonings in small bowl until well blended; stir in lime juice to form paste. Rub onto chicken.
• Place chicken, skin-side up, on grill; cover with lid. Grill 25 min., turning and brushing with 1/4 cup barbecue sauce after 15 min. Turn chicken over; brush with remaining barbecue sauce. Grill 5 min. or until chicken is done (165°F).

CARIBBEAN-SPICED ROAST CHICKEN

Steps:

• Preheat oven to 325 degrees F (165 degrees C).
• In a small bowl, combine the lime juice, rum, and brown sugar; set sauce aside.
• Mix together the cayenne pepper, clove, cinnamon, ginger, pepper, salt, and thyme leaves. Brush the chicken with oil, then coat with the spice mixture.
• Place in a roasting pan, and bake about 90 minutes, until the juices run clear or until a meat thermometer inserted in thickest part of the thigh reaches 180 degrees F. Baste the chicken with the reserved sauce every 20 minutes while it's cooking. Allow chicken to rest for 10 minutes before carving.

CARIBBEAN CHICKEN

Steps:

• In a blender, combine the first 9 ingredients; cover and process until smooth. Pour 1/2 cup into a small bowl for basting; cover and refrigerate. Pour remaining marinade into a bowl or shallow dish. Add chicken and turn to coat; cover and refrigerate for up to 6 hours., Drain chicken, discarding marinade. On a greased grill rack, grill chicken, covered, over medium heat or broil 4 in. from the heat until a thermometer reads 165°, 4-6 minutes on each side, basting frequently with the reserved marinade.

HEALTHY MARINADE FOR CHICKEN - 5 RECIPES

Steps:

• In separate bowls, whisk together marinades. Pour into individual ziploc bags. Place 1 large chicken breast (about 6-8oz chicken) with each marinade. Carefully try to squeeze out air from the bag.
• If cooking immediately: Allow the chicken a minimum of 30 minutes to marinate (overnight is best for maximum flavor). Preheat oven to 425 + prepare a lined baking sheet. Lay chicken on the sheet side by side. Bake for 20 minutes. Allow chicken to rest for 5 minutes + store in containers with veggies/side for meal prepping
• If grilling: Allow the chicken a minimum of 30 minutes to marinate (overnight is best for maximum flavor). Heat grill over medium high heat (about 400 degrees). Cook chicken for about 7-8 minutes on each side. Transfer to a plate, allow the chicken to rest for 5 minutes + store in containers with veggies/side for meal prepping.
• If freezing: Transfer the individual bags to the freezer. Lay flat in freezer. To defrost, remove from freezer 24 hours in advance + place in refrigerator. Allow to defrost + cook per directions above.

SPICY ISLAND CHICKEN

Steps:

• Mix all ingredients except chicken until blended. Reserve 1/4 cup Worcestershire sauce mixture. Pour remaining Worcestershire sauce mixture over chicken in shallow dish; turn to evenly coat both sides of all chicken pieces.
• Refrigerate 1 hour to marinate.
• Heat grill to medium heat. Remove chicken from marinade; discard marinade.
• Grill chicken 40 min. or until done (165°F), turning and brushing occasionally with reserved Worcestershire sauce mixture for the last 15 min.

CITRUS-SPICE CARIBBEAN/CUBAN MARINADE FOR PORK, BEEF, CHICKEN

Steps:

• Combine all ingredients in a heavy-duty Ziploc bag or glass pan.
• Add your choice of pork, beef, chicken or fish.
• Marinate for at least two hours.
• Prepare in your preferred method of cooking.

CARIBBEAN SPICE ISLANDS MARINATED CHICKEN BY CLEAN EATING

Steps:

• PREP & FREEZE:.
• 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.
• 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.).
• 24 HOURS BEFORE EATING:.
• 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.).
• COOKING:.
• Once chicken has completely defrosted, preheat oven to 400 degrees Fahrenheit.
• 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.
• Sear chicken for 2-3 minutes and flip breasts.
• Season cooked side with salt and black pepper, while searing bottom for an additional 2-3 minutes.
• 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).
• 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.
• Serve chicken (4 oz.) with a dollop of fruit mixture (1/2 cup fruit).

GRILLED CARIBBEAN CHICKEN BREASTS

Steps:

• In a blender, combine the orange juice, orange peel, olive oil, lime juice, ginger, garlic, hot pepper sauce and oregano. Blend into a marinade.
• Place chicken breasts in a nonporous glass dish or bowl. Pour marinade over chicken, cover dish or bowl and refrigerate to marinate for at least 2 hours, or up to 24 hours.
• Preheat oven to broil OR preheat grill to medium high heat and lightly oil grate.
• Remove chicken from marinade (disposing of any leftover marinade) and grill or broil 6 inches from the heat source for about 7 minutes per side, or until chicken is cooked through and no longer pink inside.

CARIBBEAN CHICKEN WINGS

Steps:

• In a food processor, blend together all the ingredients but the chicken until smooth. Reserve 1 cup of marinade. Place chicken wings into a large resealable plastic bag and pour remaining marinade over them. Seal and marinate in the refrigerator 4 to 6 hours.
• Preheat oven to 350 degrees F. Line 2 sheet trays with parchment. Remove chicken from bag and place on the baking sheets. Bake 20 minutes. Meanwhile, in a small saucepan bring reserved marinade to a boil. Reduce by 1/3 until it thickens slightly, about 10 minutes. After 20 minutes, remove chicken from oven. Brush chicken with the glaze. Raise the heat to 400 degrees F and cook chicken until cooked through, another 20 minutes.