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Marinated Jerk Chicken
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| Ingredients | |
| 3/4 cup | coconut water |
| 1/2 cup | orange juice |
| 3 cloves | garlic, minced |
| 2 tablespoons | fresh thyme, leaves stripped from stems and chopped |
| 1 tablespoon | minced fresh ginger |
| 1 | lime, zested and juiced |
| 1 1/2 teaspoons | ground allspice |
| Pinch | crushed red pepper, minced |
| 1 | hot pepper, alternative |
| 4 | boneless, skinless chicken breasts |
| 1/2 teaspoon | olive oil |
| Sea salt | |
| fresh ground black pepper | |
| 2 cups | fresh tropical fruit, (such as pineapple, mango or papaya), diced |
| Directions In a bowl, whisk all marinade ingredients together. Place 1/4 cup of the marinade in a small resealable plastic bag or container, and refrigerate. Place the chicken in a large resealable plastic bag, then pour in the remaining 3/4 cup marinade. Press out excess air while sealing the bag tightly, then store flat in fridge. Allow chicken to marinate overnight. Preheat oven to 400°F. Heat a sauté pan on high. Add the oil to coat the bottom of the pan. When the oil is hot but not yet smoking, place the chicken in the pan, discarding the remainder of the marinade from the bag. Sear for 2–3 minutes, and flip the chicken. Season the cooked side with salt and pepper, while searing the bottom for an additional 2–3 minutes. Remove the chicken from the pan, place on a parchment-lined baking sheet, and put in the oven. Roast for 10–12 minutes, or until chicken is fully cooked (no longer pink in the middle). While the chicken is in the oven, combine the 1/4 cup reserved marinade and tropical fruit in a medium bowl. Cover and refrigerate until the chicken is ready. Serve the chicken with 1/2 cup fruit mixture. FREEZER-FRIENDLY NOTES: Want to freeze this recipe for a busy weeknight? Stick the sauce and marinated chicken bags into the freezer. Marinated chicken may be frozen for 3–4 months. When ready, remove the bags from the freezer, placing them on a tray (to catch any liquid that may drain off while defrosting) in the refrigerator. Allow the chicken and marinade to defrost overnight or for about 24 hours. (Raw, marinated chicken may be kept refrigerated for an additional 24 hours after it has completely defrosted.) Nutrition Information Serves: 4 | Serving Size: | |
| 4 ounces | chicken |
| 1/2 cup | fruit |
Per serving: Calories: 225; Total Fat: 5; Saturated Fat: 2g; Monounsaturated Fat: 3g; Cholesterol: 65mg; Sodium: 311mg; Carbohydrate: 21g; Dietary Fiber: 3g; Sugar: 16g; Protein: 26g
Nutrition Bonus: Potassium: 351mg; Iron: 4%; Vitamin A: 20%; Vitamin C: 90%; Calcium: 4%
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