| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Niger | Chicken-sal, Meal-sal | 2 | Servings |
INGREDIENTS
| 2 | Free-range chicken breasts | |
| on the bone or boneless | ||
| ounces each | ||
| marinade- | ||
| 1/2 | c | Oil low in saturated fat |
| i.e: canola cottonseed | ||
| canola-olive oil blend or | ||
| soy bean | ||
| 3 | T | African spice blend, whole |
| roasted cardamon | ||
| tumeric | ||
| cumin coriander and | ||
| nigerian cayenne in | ||
| equal | ||
| amounts | ||
| 2 | T | Island jerk seasoning, dry |
| Fresh thyme | ||
| Fresh cilantro | ||
| 1 | t | Freshly ground pepper |
INSTRUCTIONS
9 Trim fat and slightly pound chicken breast (if boneless). Blend all spices and herbs with oil in a bowl or holding pan. Add chicken to spice mixture. Refrigerate and marinate for at least an hour. In a medium size saute pan on medium heat, add 2 teaspoons of desired oil. Let oil get almost smoking hot. Add chicken, skin side down, immediately. Let sear for 20 to 30 seconds or until golden brown. Turn over, removing all excess fat from the pan. Put into a 375 degree oven for 8 minutes if boneless and 15 to 18 minutes with the bone in. When done, remove from pan and let it rest for 5 minutes so that the juices flow and relax through the meat. Peel skin off with a small knife and slice thin slices with a sharp slicing knife or chef's knife. Fan the meat over Wilted Mustard Greens (recipe follows).* Drizzle the Spinach and Roasted Garlic Vinaigrette (recipe follows) over the meat lightly and also on the plate. Garnish with fresh beet and carrot chips that have been slow roasted in a 275 degree oven. Yield: 2 servings Nutritional information: Chef's note: You can use any fresh greens or green mixture (i.e: mesclun mix, Romaine, green leaf or radicchio) Recipe courtesy of Dirk Zephir, Executive Chef of Soul Cafe. Recipe by: RECIPE FOR HEALTH SHOW #RHI247 Posted to MC-Recipe Digest V1 #844 by 4paws@netrax.net (Shermeyer-Gail) on Oct 13, 1997
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Nutrition (calculated from recipe ingredients)
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Calories: 605
Calories From Fat: 555
Total Fat: 62.7g
Cholesterol: 0mg
Sodium: 1361.2mg
Potassium: 395.2mg
Carbohydrates: 2.9g
Fiber: <1g
Sugar: 1.2g
Protein: 8.7g