Chicken – Summer Recipes

Love being a Guest Expert on Cityline. Its always a fun day filled with laughter and food!

Love being a Guest Expert on Cityline. Its always a fun day filled with laughter and food!

 

Jerk Marinade

From: Healthy Starts Here! (Whitecap)

Jerk is more than just a highly spiced combination of antioxidant rich green onions, thyme, allspice, cinnamon, nutmeg, and hot spices. It’s a process that doesn’t work if you’re in a hurry.

The chicken or fish needs time to marinate, the grill needs to be hot but the food needs to cook slowly, and the end result should be a spicy, sweet, flavour that has its very own personality.

This jerk recipe is mild on the heat side so if you want spicy you’ll need to add your favourite hot sauce. I kept it mild so kids, grandparents, and my friends who are spicy food challenged could enjoy the flavours.

You need a food processor to make this marinade.

1 onion, chopped into quarters
4 green onions, chopped into quarters, the green and white part
1 tsp (5 mL) sugar, optional
1 tsp (5 mL) ground thyme
1 tsp (5 mL) ground allspice
1 tsp (5 mL) ground cinnamon
1 tsp (5 mL) cracked black pepper
½ tsp (2 mL) ground nutmeg
½ tsp (2 mL) red pepper flakes
3 Tbsp (45 mL) lower sodium soy sauce
1 Tbsp (15 mL) canola oil
1 Tbsp (15 mL) apple cider vinegar
1. Whirl everything in a food processor until it forms a thick paste. Store covered in the fridge for up to 3 days.
2. Can be used to marinate poultry, fish, and tofu.

Makes approx. 1 cup (250 mL)

Jerk Chicken

Jerk chicken with an easy Cole slaw made with a bag of shredded carrots and half a bag of shredded cabbage. Tossed with low fat mayo, apple cider vinegar and a splash of maple syrup

Jerk chicken with an easy Cole slaw made with a bag of shredded carrots and half a bag of shredded cabbage. Tossed with low fat mayo, apple cider vinegar and a splash of maple syrup

2 lb (1 kg) boneless, skinless chicken thighs
The entire recipe for Jerk Marinade
1 large resealable plastic bag
1. Place the Jerk Marinade into a resealable plastic bag. Add chicken and make sure that the marinade is coating all of it. Squeeze the air out of the bag, seal, and place in the fridge for at least 12 hours and up to 24 hours. Make sure to massage the bag every so often to make sure the marinade is coating all of the chicken.
2. Preheat indoor grill or outdoor BBQ.
3. Remove the chicken from the fridge and let sit for 5 minutes.
4. Remove chicken from marinade and place on hot grill. Close the lid. Discard the marinade.
5. Cook chicken on low direct heat until internal temperature reaches 165°F (74°C) approx. 20-30 minutes, depending on the thickness of the chicken. Flip often to reduce blackening.
6. Remove from grill and place on a clean plate. Let sit covered for 5 minutes. Serve.

One cooked thigh = one serving

 

Wasabi Teriyaki Chicken
Serves – 6

Marinade
¼ cup (60 mL) lower sodium soy sauce
¼ cup (60 mL) rice vinegar, no added sugar or sodium
2 Tbsp. (30 mL) dark brown sugar, packed
2-3 tsp. (10-15 mL) wasabi paste
2 cloves garlic, minced
1 tsp. (5 mL) minced fresh ginger or ¼ tsp. (1 mL) ground dried ginger
¼ tsp (2 mL) red pepper flakes, optional

2 lb (1 kg) boneless, skinless chicken thighs

1. Whisk together all the marinade ingredients: soy sauce, rice vinegar, brown sugar, wasabi paste, garlic, ginger and red pepper flakes and place into a resealable plastic bag. Add chicken and make sure that the marinade is coating all of it. Squeeze the air out of the bag, seal, and place in the fridge for at least 12 hours and up to 24 hours. Make sure to massage the bag every so often to make sure the marinade is coating all of the chicken.
2. Preheat indoor grill or outdoor BBQ.
3. Remove the chicken from the fridge and let sit for 5 minutes.
4. Remove chicken from marinade and place on hot grill. Close the lid. Discard the marinade.
5. Cook chicken on low direct heat until internal temperature reaches 165°F (74°C) approx. 20-30 minutes, depending on the thickness of the chicken. Flip often to reduce blackening.
6. Remove from grill and place on a clean plate. Let sit covered for 5 minutes. Serve.
7. Remove 2 Tbsp. (30 mL) and set aside. Cover so you won’t spill it all over the counter.

One cooked thigh = one serving

Chicken Spanakopita
Great hot or cold.

Watch the video from Cityline with Tracy and moi!

serves  8

4 large chicken breasts
Spinach Filling:
1-300 gram package frozen spinach, thawed (I found frozen spinach at Loblaw)
4 green onions, thinly sliced
1 cup (250 mL) crumbled feta cheese, goat, sheep or cow
2 Tbsp (30 mL) grated Parmesan cheese, optional
2 Tbsp (30 mL) cold pressed canola oil, divided
½ tsp (2 mL) cracked pepper, divided
¼ tsp (1 mL) dried oregano
1. Line a rimmed baking sheet with parchment paper and set aside.
2. Spinach Filling: Place thawed spinach in a colander and press as much water out as you can. Place in a large bowl. Add green onions, feta cheese, Parmesan if using, 1 Tbsp + 1 tsp (20 mL) oil and ¼ tsp cracked pepper. Mix together well. Set aside.
3. Preheat oven to 350 °F (180°C).
4. Place one chicken breast into a resealable bag. Using a meat mallet or a rolling pin hammer chicken until it is thin, approx. ½ inch. Remove and place on prepared pan. Repeat on the other three chicken breasts.
5. Divide the spinach filling into 4 equal portions. Place ¼ of the filling on one half of each chicken breast. Spread out evenly onto the one half. Fold the other half over and then seal the edges using toothpicks. Repeat with the other chicken breasts.
6. Brush the remaining oil over the chicken. Sprinkle the remaining pepper and all of the oregano. Roast in the oven for 30-35 minutes depending on the size of the chicken breast and until the liquids run clear and the internal temperature reaches 165°F (74°C). Remove from the oven and let sit for 5 minutes. Cut in half and serve.

 

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