Caribbean Jerk Chicken

Since I'm currently trying to cut my carbs down, not only to lose weight, but to also lead a healthier lifestyle, I'm constantly trying to look for ways to improve upon the typical and, often boring, grilled chicken. Chicken is the perfect dish for anyone trying to do low-carb; that is, if the chicken is not breaded. This recipe makes the chicken taste delicious!!! The chicken turns out nice and juicy with a nice crispy exterior and the combination of spices pack a lot of flavor.

The recipe calls for marinating the chicken for a few hours so remember to take that into account. Marinating helps to tenderize the meat and helps to infuse all that wonderful flavor. If you have a barbecue that will be best, but if you're like me a grill pan will work nice also. Enjoy the recipe and cooking process. Remember, don't sweat... it's just food!!!

Ingredients: (yield: 4 servings)

1 tsp. allspice

1/4 cup red onion, roughly chopped

1/2 cup green onion, roughly chopped

2 TB Extra Virgin olive oil (EVOO)

1/4 cup orange juice, fresh

1 TB lime zest

2 TB soy sauce

2 TB fresh thyme leaves

2 jalapenos, seeded, roughly chopped

2 tsp. freshly chopped ginger

1 clove garlic

salt and pepper

4 chicken breasts, bone and skin on

lime wedges

Directions:

Puree all ingredients excepts chicken and lime wedges in a food processor. Place chicken and the marinade into a ziploc bag, mix thoroughly and let marinate, refrigerated, for about 4 to 6 hours.

Preheat oven to 350 degrees.

Heat your grill pan over high heat (and remember to turn that exhaust fan on). Remove excess marinade from chicken and place chicken on the grill. Grill each side for about 3-4 minutes then place pan in oven and finish in the oven for 15 minutes. Depending on the thickness of your chicken you should check frequently for doneness when it's in the oven. When juices run clear the chicken is done. If you're using a thermometer poke the chicken in the thickest area and make sure temperature reads at least 165 degrees.

Squeeze a lime wedge over each piece of chicken and serve.

***********FUN CHICKEN FACTS************

Myth: Chicken needs to be washed thoroughly before cooking.

Fact: Chicken does NOT need to be washed before cooking. The cooking process and heat will kill off any bacteria the chicken carries.