the healthy play

A healthy way with fiery chicken and cooling salsa

2014-05-21T00:00:00Z 2014-05-25T19:47:05Z A healthy way with fiery chicken and cooling salsaThe Associated Press The Associated Press
May 21, 2014 12:00 am  • 

It’s barbecue season, and chicken is the ideal candidate to get you grilling.

Why? Chicken is light, it easily picks up the marinade of your choice, and it cooks quickly. But this recipe is not for your everyday grilled chicken. This is spicy Jamaican-style jerk chicken.

“Jerk” refers both to a unique blend of seasonings and to a method of slow cooking. It is said to have been invented by Jamaica’s Maroons, slaves who escaped from Spanish-owned plantations when the British took over and established free communities in Jamaica’s mountainous interior.

The Maroons hunted wild boars, then preserved the meat with a spice mix that contained a hefty amount of salt. When it was time to eat, the meat was cooked in a pit or grilled very slowly over a fire. Eventually, Jamaicans began to cook all kinds of meats jerk-style.

Jerk seasoning consists of a base blend of scallions, thyme, allspice (known as pimento in Jamaica), Scotch bonnet chiles, salt and, not infrequently, cinnamon or nutmeg. This may look like an awful lot of ingredients to slice and dice, but that’s not the case. Toss them all into a blender, pulverize everything into a paste, then you’re good to go.

But you do need to be careful when you’re messing with those Scotch bonnets. I advise wearing gloves. Seriously. A cousin of the habanero, Scotch bonnets are serious chiles. I call for a whole chile here, but you can use less if you want to tamp down the heat.

Happily, Scotch bonnets aren’t solely about heat; they also are uniquely flavorful — like a cross between a mango and chile — with a wonderfully fruity scent. If you can’t find Scotch bonnets, use a habanero. If you can’t find either, reach for a jalapeño or serrano.

I left the skin on the chicken to prevent it from drying out while it’s being grilled, so when you marinate the chicken be sure to put the spice paste under the skin as well as on top of it. If you want to cut calories, you’re welcome to discard the skin after you’re done grilling. The meat itself will be plenty spicy.

The job of the watermelon salsa is to balance the heat of the chiles. All by itself, of course, ripe watermelon is one of the top reasons to love summer. But they happen to be plenty healthy, too.



Copyright 2014 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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