Spice Island Marinade Food

CARIBBEAN SPICE ISLANDS MARINATED CHICKEN BY CLEAN EATING

Caribbean Spice Islands Marinated Chicken by Clean Eating image

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.

Provided by KateL

Categories Chicken Breast

Time 33m

Yield 4 serving(s)

Number Of Ingredients 13

Ingredients

3/4 cup 100% coconut water (such as O.N.E. or Zico)
1/2 cup 100% fresh orange juice
3 garlic cloves, minced
2 tablespoons fresh thyme, chopped
1 tablespoon fresh ginger, chopped
1 lime, zested and juiced
1 1/2 teaspoons allspice
1 hot pepper, minced (optional) or 3 dashes hot pepper sauce (optional)
4 boneless skinless chicken breasts (4-6 oz. each breast)
1/2 teaspoon olive oil
sea salt, to taste
fresh ground black pepper, to taste
2 cups mangoes or 2 cups papayas, diced

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).

SPICE ISLAND MARINADE

Spice Island Marinade image

This marinade imparts a pungent, Indian flavor to chicken, beef or ribs, but it works particularly well with tuna steaks or fish fillets. For four 6-to-8-ounce tuna steaks, marinate 1 1/2-inch-thick steaks in refrigerator for 4 hours. Grill over hot coals until rare, about 3 minutes per side.

Provided by Molly O'Neill

Categories condiments

Time 5m

Yield Two cups

Number Of Ingredients 8

Ingredients

1 ripe papaya, 3/4 pound, peeled and diced
1/2 pound fresh, ripe apricots, pitted and finely chopped
1/4 cup fresh lime juice
2 cloves garlic, peeled and minced
2 small Thai or jalapeno chilies, seeded, deveined and minced
1 tablespoon grated ginger
1 tablespoon cardamom pods, crushed
2 tablespoons coriander seeds, crushed

Steps:

Combine all ingredients in a glass or ceramic bowl. Refrigerate in an airtight container for up to 2 days.

Nutrition Facts : @context http, Calories 142, UnsaturatedFat 1 gram, Carbohydrate 34 grams, Fat 2 grams, Fiber 8 grams, Protein 4 grams, SaturatedFat 0 grams, Sodium 14 milligrams, Sugar 20 grams

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