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Featured Recipe:
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.
Marinade overnight two boneless, skinless chicken breasts,
sliced in half. Cooking Ingredients (As always, choose 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.
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
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
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.
Other Healthy Recipes
-
Pommes Persillade (Roasted Potatoes with Parsley and Garlic)
-
Roasted Almond Spinach Salad with Avocado, Strawberries & Sweet Pineapple Banana Ginger Sauce
-
Roasted Green Beans with Mushrooms, Balsamic & Optional Parmesan
-
Spinach and Artichoke Stuffed Portobello Mushrooms with Tomato and Bread Salad
-
Spinach & Lentil Salad with Pomegranates, Walnuts and Blueberry Vinaigrette
-
Spinach Salad with Grilled Chicken and Three Citrus Dressing
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