Jamaican jerk chicken & sweet potato planks

Jamaican jerk chicken & sweet potato planks

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If you love to use local, seasonal ingredients, jalapeño peppers are always popping up in local farmer's markets in the summertime. But if jalapeños aren't in season, don't worry, you can substitute with 1 teaspoon of dried jalapeño for a similar flavor and spice. 

Nutrition (per serving)

Calories: 330; Total Fat: 7 grams; Saturated Fat: 1 gram; Protein: 45 grams; Carbohydrates: 2 grams; Fiber: 2 grams; Cholesterol: 110 milligrams 

Reprinted with permission from Clean Eating for Busy Families (Fair Winds Press, 2012), by Michelle Dudash, R.D. 

6

Ingredients 

For the chicken:

1/4 small yellow onion

2 scallions, cut into thirds

1 jalapeño pepper, stemmed, halved, seeds and membrane removed

2 Tbsp fresh orange juice

2 Tbsp red wine vinegar

1 Tbsp Jamaican jerk seasoning

1 Tbsp expeller-pressed grapeseed or canola oil

1 Tbsp packed brown sugar

1 Tbsp Dijon mustard

1 garlic clove

1 tsp salt

3 bone-in, skin-on chicken breasts (about 2 1/2 lb), halved

Expeller-pressed grapeseed or canola oil spray

For the sweet potatoes:

3 medium sweet potatoes, sliced crosswise into 3/4-inch-thick circles

1 Tbsp (15 ml) expeller-pressed grapeseed or canola oil

1/8 tsp salt

1/8 tsp freshly ground black pepper

How to make it 

To make the chicken: put all the ingredients except the chicken into a food processor and run until puréed to create a marinade. Place chicken and marinade in a shallow dish. Spoon the marinade over and under the skin and refrigerate for at least 1 hour, up to overnight. 

Preheat the grill on medium low (about 325°F).

To make the sweet potatoes: Coat the potatoes in oil, salt, and pepper. Coat a sheet of aluminum foil with oil spray, place on the hottest part of the grill and lay the chicken skin side down on the foil. Put the potatoes directly on the grate, over the cooler side of the grill or in a grill basket. Cook for 10 minutes. Rotate the chicken by one-quarter and turn the potatoes. Cook for an additional 10 minutes. Remove potatoes from grill when fork-tender. Turn chicken and cook for 15 to 20 minutes until juices run clear or an instant-read thermometer inserted into the middle reaches 165°F. Allow chicken to rest for 5 minutes before serving.

High-protein recipes

Cook Time: 

40

Prep Time: 

15

Fitness

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August 3, 2017 at 02:04PM