| Dutch Oven & Cast Iron Recipes -= Exported from BigOven =-
Caribbean Jerk Chicken
Recipe By:
Serving Size: 4
Cuisine: Uncategorized
Main Ingredient: Chicken
Categories: Lime, Red wine, Soy Sauce, Scallion, Onion, Olive oil, Wine, Chicken, Corn, Poultry, Low fat, Diabetic
-= Ingredients =-
1 pound of chicken breasts without skin
1 teaspoon of whole cloves
1 teaspoon of peppercorns |
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1/2 cup of cider vinegar
1/2 cup of soy sauce, low sodium
2 tablespoons of olive oil
1/4 cup of red wine
1/4 cup of brown sugar
1 large Spanish onion, chopped
1/4 cup of scallions, white and green
1 tablespoon of Jalapeno pepper, chopped
1/2 teaspoon of ground allspice
1/2 teaspoon of ground nutmeg
1 teaspoon of thyme
1/4 teaspoon of white pepper
1/4 cup of lime juice
-= Instructions =-
Prepare marinade: Crush whole cloves and peppercorns in a spice grinder or coffee grinder. (Blender might work, too). Combine with all other ingredients, except chicken in a blender or food processor. Blend until the marinade is thick and smooth, with no chunks in it. Place the chicken in a non-metal container. A glass bowl is good; so are ziplock bags. Pour the marinade over the chicken. (Instead of individual breasts, I used skinless chicken tenders, which I buy frozen by the large bagful at a warehouse store). Marinate, refrigerated, for 8 hours or overnight. Remove the chicken from the marinade. Discard the marinade. Cook the chicken on a grill 6 minutes on each side, or until there is no trace of pink inside. Or, cook in a lightly-oiled Cast-Iron pan over high heat. (You could broil it in the oven, too.) Slice into strips before serving, if you wish. NOTES : I found this recipe only mildly spicy. Next time I would use more jalapeno (about 1 entire pepper). The recipe can also be made with lean beef, and would probably be very good that way. Nutritional information: 1 serving contains calories: 192, calories from fat: 45, total fat: 5 grams, saturated fat: 1 gram, sodium 372 mg., carbohydrate: 6 grams, sugars: 6 grams, protein: 29 grams. Diabetic Exchanges: 4 very lean meats, 1/2 carbohydrate Harper %@%@% Robin Carroll-Mann Recipe by: Diabetes Forecast Posted to Digest eat-lf.v097.n227 by harper@idt.net (Robin Carroll-Mann) on Sep 09, 1997
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