Jerk Chicken with Grilled Hasselback Zucchini and Avocado Dipping Sauce
The coolness of the avocado dipping sauce tames the heat of the jerk chicken.
- 8 large green onions (coarsely chopped)
- 2 medium fresh jalapeño peppers (seeds and ribs discarded, optional)
- 4 medium garlic cloves
- 4 sprigs fresh thyme
- 2 tablespoons honey
- 4 tablespoons fresh lime juice (divided use)
- 1 tablespoon ground allspice
- 1 tablespoon cider vinegar
- 1 teaspoon ground cinnamon
- 1 teaspoon ground ginger
- 1 to 2 tablespoons water, as needed, and 1 to 2 tablespoons water, as needed, divided use
- 4 boneless, skinless chicken breasts (about 4 ounces each), all visible fat discarded
- Cooking spray
- 1/4 teaspoon black pepper
- 1/8 teaspoon salt
- 4 medium zucchini
- 1/2 cup plain or whole-wheat panko (Japanese-style bread crumbs)
- 1/4 cup shredded Parmesan cheese OR
- 1/4 cup grated Parmesan cheese
- 1 tablespoon canola or corn oil
- 1/2 teaspoon dried Italian seasoning (crumbled)
- 1/8 teaspoon salt
Cooking Tip: You can make this recipe using the oven. Preheat the oven to 400°F. Place the chicken on a foil-lined baking sheet. Bake on the top rack for 35 to 45 minutes, or until the chicken registers 165°F on an instant-read thermometer. Broil for 2 minutes to brown, if desired. Meanwhile, pack the zucchini tightly in a baking dish. Bake on the bottom oven rack for 35 minutes, or until tender. Remove from the oven and sprinkle with the panko mixture. Bake for 5 minutes.
Keep it Healthy: Using the hasselback cut with a sprinkle of herbs and a drizzle of oil is a way to infuse flavor in a variety of foods, such as potatoes, sweet potatoes, zucchini, and squash.
Tip: For a spicier dish, use 1 or 2 habanero peppers, which add fruitiness along with a pow of heat, in place of the jalapeños.
Tip: Click on step to mark as complete.
- 1 In a food processor or blender, process the green onions, jalapeños, and garlic for 30 seconds, or until finely chopped. Add the thyme, honey, 2 tablespoons lime juice, allspice, vinegar, cinnamon, and ginger. Process until smooth. Add 1 to 2 tablespoons of water if the marinade is too chunky and process until smooth.
- 2 Put the chicken in a large shallow dish. Add the marinade, turning to coat. Cover and refrigerate for 4 to 24 hours, turning occasionally.
- 3 When the chicken has marinated, lightly spray the grill with cooking spray. Preheat on medium high.
- 4 Drain the chicken, discarding the marinade and wiping most of it off the chicken. Sprinkle the pepper and salt over the chicken. Grill for 6 to 8 minutes on each side, or until it registers 165°F on an instant-read thermometer. Transfer the chicken to a plate. Cover with aluminum foil.
- 5 Cut each zucchini crosswise into 1/4-inch slices without cutting all the way through in a hasselback cut. (It’s okay if you cut all the way through and break the zucchini. Just proceed as directed.) Gently fan the zucchini to open.
- 6 Place a double layer of aluminum foil on the grill. Make a large “boat” of foil to snugly hold the zucchini so they don’t move around. Grill the zucchini without turning for 15 minutes, or until golden brown and almost tender.
- 7 In a small bowl, stir together the remaining zucchini ingredients. Sprinkle the panko mixture over the zucchini. Grill for 1 to 2 minutes. Remove from the grill.
- 8 Meanwhile, in a medium bowl, using an immersion, or handheld, blender, purée the avocado, sour cream, and the remaining 2 tablespoons lime juice until smooth. Add the remaining 1 to 2 tablespoons of water if the sauce is too thick. (You can also process the sauce in a food processor or blender until smooth.)
- 9 Serve the zucchini and sauce with the chicken.
Copyright © 2017 American Heart Association, Healthy For GoodTM, heart.org/healthyforgood
|Total Fat||16.0 g|
|Saturated Fat||3.0 g|
|Trans Fat||0.0 g|
|Polyunsaturated Fat||2.5 g|
|Monounsaturated Fat||8.5 g|
|Total Carbohydrate||18 g|
|Dietary Fiber||5 g|
1/2 starch, 2 vegetable, 3 lean meat, 1 fat
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