Spiced Islands Marinated Chicken

30 Posted by - August 22, 2013 - Chicken, Dinner, Quinoa, Rice

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Here’s what you’ll need:

  • 3/4 cup of 100% coconut water
  • 1/2 cup 100% fresh orange juice
  • 3 cloves garlic, minced
  • 2 tbsp fresh thyme, chopped
  • 1 tbsp fresh ginger, chopped
  • 1 lime, zested and juiced
  • 1 1/2 tsp allspice
  • pinch red chili flakes or 1 hot pepper, minced
  • 4 boneless, skinless chicken breasts
  •  1/2 tsp olive oil
  •  Sea salt and fresh ground black pepper, to taste
  •  2 cups fresh tropical fruit (such as pineapple, mango, papaya), diced

We paired this Spiced Islands Chicken up with our Black Rice and Quinoa salad. For the quinoa we used 1 cup water, and 1 cup coconut water as opposed to 2 cups water for this dish.

Directions:

Preparing the marinade:
In a bowl, whisk all marinade ingredients together. Reserve 1/4 cup marinade and place into a small resealable plastic bag or container. Place chicken in a large bowl and cover.  Refrigerate for a couple hours, or a full day depending on when you are making this. We marinated our chicken from morning until after work, so about 9 hours.

  1. Preheat oven to 400°F.
  2. Heat a sauté pan on high. Add oil to coat bottom of pan. When oil is hot but not yet smoking, place chicken in pan, discarding remainder of marinade. Sear for 2 to 3 minutes and flip breasts. Season cooked side with salt and black pepper, while searing bottom for an additional 2 to 3 minutes.
  3. Remove chicken from pan, place on a parchment-lined baking sheet and put in oven. Roast for 10 to 12 minutes, or until chicken is fully cooked throughout (no longer pink in middle).
  4. While chicken bakes, add reserved 1/4 cup marinade to tropical fruit in a medium bowl and mix. Cover and refrigerate until chicken is ready.
  5. Serve chicken with a dollop of fruit mixture paired up with whatever your side dish is. For us, we are enjoying our Black Rice and Quinoa Salad!

Approx. macros per serving (with Black Rice and Quinoa Salad)

635 Cals | 9g Fat | 106 g Carbs | 38 g Protein

 

Thanks to cleaneatingmag.com for the Spiced Islands Marinade.  Here is the link to their recipe:

http://www.cleaneatingmag.com/recipes/classics-made-clean/spice-islands-marinated-chicken

 


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