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David's Awesome Marinated Chicken Breasts

Our friend David Bonello, who runs the wonderful alternative health site The Wellness Directory of Minnesota* recently posted his no-longer-secret recipe for awesome marinated chicken breasts. He says that he challenges anyone to provide a recipe that can equal this one for mouth watering taste as well as healthy ingredients.

*Also known as The International Wellness Directory and The Minnesota Wellness Directory (http://www.mnwelldir.org/‎).

Marinade Ingredients

1 tsp Celtic Sea Salt
1/2 tsp Black Pepper
1/2 tsp Cayenne Pepper
1/4 tsp Paprika
1/2 tsp Thyme
1 tsp Cumin
1/2 tsp Oregano
1 tsp Lime Basil
1/2 tsp Coriander
1/4 tsp Marjoram
1/3 cup chopped Cilantro Leaves
1 tablespoon Onion Juice/crushed onion
1 tablespoon Olive Oil
4 cloves Garlic crushed
1/4 cup Hot Sauce
1/3 cup Lime Juice

Marinade overnight two boneless, skinless chicken breasts, sliced in half.

Cooking Ingredients

2 tablespoons Butter
1/2 teaspoon Celtic sea salt
1/2 teaspoon Cumin
1 tablespoon Arrow Root Powder

Cheese Ingredients

Any type of cheese (or combo) you like, about 4 ounces
1 rounded tsp Lime Zest
2 tablespoons chopped Cilantro Leaves
1/2 tsp Crushed Red Pepper Flakes (or cayenne peppers)
1-2 Cloves Garlic (crushed)
1 tsp Lime Basil

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

  

David's Directions:

The hot sauce I use is Franks Red Hot, however, in many recipes I'll add a drop or two of the hottest sauce in the world: Z Nothing Beyond Hot Sauce.

You can also spice it up with a bit of cayenne pepper, keeping in mind there are "usually" two variations of cayenne pepper, the 40,000 hu and the 90,000 hu. I use the 90,000 hu (or heat units...actually scoville units) which is nearly the hottest of cayenne peppers. Once in a while I find one that is 120,000 hu.

Now please, use fresh squeezed lime juice. You do not want to ruin this recipe with something locked in a bottle with preservatives. Additionally, you'll want fresh organic limes to make some lime zest for the cheese on top. You can make lime zest by using a cheese grater, the smaller gratings.

And when I say "cilantro leaves" I mean the leaves. If you chop up the stems, your recipe will turn bitter, very bitter. So take some time, turn on your favorite program on TV and pull the leaves off the stems.

When I marinate, I use the Food Saver Marinator, which vacuums out the air and the juices go right into the meat. Then, once in a while I'll open the fridge and shake everything up. It's the only way to marinate.

The most difficult spice to find here will be your Lime Basil. You can't hear it enough that you MUST shop at your local farmers market. There you will find fresh spices and dried spices, dried by the farmers who grew them. Lime Basil is nearly impossible to find in a supermarket.

After you've put the marinade in the fridge, you'll want to make the cheese topping (that way everything will be ready to go when you start cooking). For a cheese topping, I like to mix two cheeses, usually a creamy Monterey Jack with a Sharp Cheddar. However, if you can find a creamy goat cheese, this will make the recipe more authentic. So, grate your cheese, about four ounces (or a bit more) and add your chopped cilantro leaves, crushed garlic, lime zest, hot pepper flakes (or cayenne) and lime basil. Stir thoroughly and put that away in the fridge too.

When ready to cook, melt your butter in a pan, then add your meat and just a little of the marinade (about 1/3 of it; you don't want to drown the meat, just season it). Add the extra Celtic Sea Salt and cumin. Cook your chicken breasts thoroughly and make sure they are evenly coated with the marinade. When they are done cooking, add slowly while whipping rapidly with a fork the arrow root powder. We're going to turn the marinade into a sauce. You might not need the entire tablespoon, this is why you add it slowly. Make sure all the liquid is mixed in with the arrow root powder. When it's nice and thick, drizzle it over the chicken. Then turn off the heat, gather the chicken pieces together, and sprinkle on the cheese, cover, and let the cheese melt.

In three minutes, it will be perfect. When you serve it onto a plate, if there's some sauce left in the pan, drain it over the chicken on your plate.

Now I serve this with Spanish Rice. And Spanish Rice is the easiest darn thing you'll ever create. First, make rice (I use BLACK RICE only which requires a bit more water than regular and a bit more cooking). When the rice is nearly finished cooking, I cut up hard veggies such as carrots and beets (into tiny pieces) and add them to the rice. We're making Rice Pilaf. Then when done, I cut of softer veggies, zucchini and celery into small pieces and add those and set aside. Now, another reason why you HAVE to shop at your local farmers market is you will find the best darn homemade salsas there. I found a lime chipotle salsa at mine which was absolutely a perfect fit with this recipe. So, when your cheese is melting, turn up the heat on the rice, add the salsa, and keep stirring. It's done in just minutes. Simplest way to make Spanish Rice ever.

This recipe serves two, but the nice thing about it, if you want to add more chicken, go ahead, there's marinade enough for six servings, even eight, just increase your cheese and spices in the cheese accordingly. For cooking, however, you won't need more butter; and a tablespoon of arrow root powder should still do the trick, even though you'll be stirring in more of the maranade.

Original recipe source: http://www.mnwelldir.org/docs/nutrition/recipes/lime_chicken.htm

    

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