Heart Healthy
The coolness of the avocado dipping sauce tames the heat of the jerk chicken.
Print Recipe
Jerk Chicken with Grilled Hasselback Zucchini and Avocado Dipping Sauce
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Servings:
4
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Serving Size :
3 ounces chicken, 2 tablespoons dipping sauce, and 1 zucchini
Ingredients
Chicken Ingredients
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8 large green onions -
2 medium jalapeño peppers -
4 medium garlic cloves -
4 sprigs thyme -
2 tablespoons honey -
4 tablespoons lime juice -
1 tablespoon allspice -
1 tablespoon cider vinegar -
1 teaspoon cinnamon -
1 teaspoon ginger -
2-4 tablespoons water -
4 chicken breasts -
Cooking spray -
1/4 teaspoon black pepper -
1/8 teaspoon salt
**********
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1 medium avocado -
1/4 cup sour cream
Zucchini Ingredients
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4 medium zucchini -
1/2 cup panko breadcrumbs -
1/4 cup Parmesan cheese OR -
1/4 cup Parmesan cheese -
1 tablespoon canola or corn oil -
1/2 teaspoon Italian seasoning -
1/8 teaspoon salt
Directions
Tip: Click on step to mark as complete.
-
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, the 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. -
Put the chicken in a large shallow dish. Add the marinade, turning to coat. Cover and refrigerate for 4 to 24 hours, turning occasionally. -
When the chicken is ready, lightly spray the grill rack with cooking spray. Preheat on medium high. -
Drain the chicken, discarding the marinade. Using paper towels, wipe 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. -
Cut each zucchini crosswise into 1/4-inch slices without cutting all the way through in a hasselback cut. (It’s OK if you cut all the way through and break the zucchini. Just proceed as directed.) Gently fan the zucchini to open. -
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. -
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. -
Meanwhile, in a medium bowl, using an immersion, or handheld, blender, puree 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.) -
Serve the zucchini and sauce with the chicken.
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.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 335 | |
|---|---|---|
| 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 | |
| Cholesterol | 79 mg | |
| Sodium | 405 mg | |
| Total Carbohydrate | 18 g | |
| Dietary Fiber | 5 g | |
| Sugars | 6 g | |
| Protein | 31 g | |
Dietary Exchanges
1/2 starch, 2 vegetable, 3 lean meat, 1 fat
-
Servings:
4
-
Serving Size :
3 ounces chicken, 2 tablespoons dipping sauce, and 1 zucchini
Ingredients
Chicken Ingredients
-
8 large green onions -
2 medium jalapeño peppers -
4 medium garlic cloves -
4 sprigs thyme -
2 tablespoons honey -
4 tablespoons lime juice -
1 tablespoon allspice -
1 tablespoon cider vinegar -
1 teaspoon cinnamon -
1 teaspoon ginger -
2-4 tablespoons water -
4 chicken breasts -
Cooking spray -
1/4 teaspoon black pepper -
1/8 teaspoon salt
**********
-
1 medium avocado -
1/4 cup sour cream
Zucchini Ingredients
-
4 medium zucchini -
1/2 cup panko breadcrumbs -
1/4 cup Parmesan cheese OR -
1/4 cup Parmesan cheese -
1 tablespoon canola or corn oil -
1/2 teaspoon Italian seasoning -
1/8 teaspoon salt
Directions
Tip: Click on step to mark as complete.
-
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, the 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. -
Put the chicken in a large shallow dish. Add the marinade, turning to coat. Cover and refrigerate for 4 to 24 hours, turning occasionally. -
When the chicken is ready, lightly spray the grill rack with cooking spray. Preheat on medium high. -
Drain the chicken, discarding the marinade. Using paper towels, wipe 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. -
Cut each zucchini crosswise into 1/4-inch slices without cutting all the way through in a hasselback cut. (It’s OK if you cut all the way through and break the zucchini. Just proceed as directed.) Gently fan the zucchini to open. -
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. -
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. -
Meanwhile, in a medium bowl, using an immersion, or handheld, blender, puree 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.) -
Serve the zucchini and sauce with the chicken.
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.