#FoodFriday

BBQ Time... 

As the Sun is STILL out here in the UK and the weekend is approaching, its time to light up those BBQ's.

Try this great recipe instead of the usual BBQ staples.

Jerk Chicken

Hot, sweet, earthy, bright, smoky and spicy – a good jerk recipe is all that and more, including deliciously complex and amazingly easy.
By Jill Silverman Hough

Serves: 6 Hands-on time: 30 minutes Total time: 50 minutes (plus marinating time).

INGREDIENTS:

• 6 boneless, skinless chicken breasts (2 1/2 lb)
• 1 small yellow onion, cut into 1-inch chunks
• 4 Scotch bonnet or habanero chile peppers, stemmed, halved lengthwise and seeded, plus additional slices for garnish
• 4 scallions, cut into 1-inch spears, plus additional for garnish
• 4 large cloves garlic
• 1/4 cup fresh lime juice
• 3 tbsp high-heat cooking oil (such as sunflower, safflower, peanut or grape seed oil), plus additional as needed for grill
• 2 tbsp low-sodium soy sauce
• 2 tbsp Sucanat
• 1 tbsp fresh thyme leaves, whole
• 2 tsp ground allspice
• 3/4 tsp fine sea salt
• 1 tsp fresh ground black pepper
• 3/4 tsp ground cinnamon
• 3/4 tsp fresh grated or ground nutmeg
• 1/4 cup low-fat plain yogurt or nonfat plain Greek yogurt
• Lime wedges for garnish

INSTRUCTIONS:

1. Divide chicken among 2 large resealable plastic bags; set aside.
2. In a blender, combine onion, chile peppers, scallions, garlic, lime juice, oil, soy sauce, Sucanat, thyme, allspice, salt, black pepper, cinnamon and nutmeg. Blend into a purée, stopping to scrape down jar as necessary. Transfer 1/4 cup mixture to a small bowl and set aside. Add remaining mixture to bags with chicken, dividing evenly. Squeeze out as much air from bags as possible and seal tightly. Massage bags to evenly distribute marinade throughout and refrigerate for 4 hours, or overnight.
3. Meanwhile, whisk yogurt into reserved onion mixture until combined. Cover and refrigerate until needed. (MAKE AHEAD: Sauce can be made up to 1 day in advance.)
4. Thirty minutes before cooking, remove chicken and yogurt sauce from refrigerator and set aside at room temperature.
5. Heat grill to medium-high and lightly oil grate. Remove chicken from bags, shaking off excess marinade; discard marinade. Grill, turning once, until cooked through, about 5 minutes per side. Transfer to a large plate, cover loosely with foil and let rest for 5 minutes. Serve with yogurt sauce and garnish, if desired.

Nutrients per serving (1 chicken breast and 4 tsp sauce): Calories: 315, Total Fat: 10 g, Sat. Fat: 2 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 2 g, Carbs: 10 g, Fiber: 1.5 g, Sugars: 5.5 g, Protein: 46 g, Sodium: 503 mg, Cholesterol: 110 mg

*Remember as said here before(http://fitnfull.blogspot.co.uk/2013/07/fun-in-sun.html) take care in the sun and enjoy*

Sam.
FitandFull.
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