Jerk chicken with grilled Hasselback zucchini and avocado dipping sauce
GEHA | July 6, 2021
Ingredients:
Chicken
8 large green onions, coarsely chopped
2 medium fresh jalapeños, seeds and ribs discarded (optional)
4 medium garlic cloves
4 sprigs of fresh thyme
2 tablespoons honey
2 tablespoons fresh lime juice and 2 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
Dipping sauce
1 medium avocado, halved, pitted, and coarsely chopped
1/4 cup fat-free sour cream
Zucchini
4 medium zucchinis
1/2 cup plain or whole-wheat panko (Japanese-style breadcrumbs)
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
Directions
- 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.
- 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 the marinade 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 out 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.
Quick tips
- 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, tightly pack the zucchini 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 burst of heat, in place of the jalapeños.
- Tip: One serving size is 3 ounces chicken, 2 tablespoons dipping sauce, and 1 zucchini.
Makes four servings.
Nutritional values per serving:
| 335 | calories |
| 16.0 g | total fat |
| 3.0 g | saturated fat |
| 18 g | carbohydrate |
| 31 g |
protein |
| 405 mg |
sodium |
Reprinted on July 6, 2021, courtesy of the American Heart Association. For more, visit recipes.heart.org.