Tree of Life Massage Therapy Center (864) 579-3230

Tree of Life Massage Therapy Center (864) 579-3230

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Plans for dinner?

 

Heres a great and healthy idea for dinner tonight! Achiote-Marinated Chicken and Roasted Potatoes and Peppers! 
http://www.publix.com/aprons/meals/MainDish/SimpleMeal.do?mealId=6228&mealGroupId=1004
 
Just in case the link doesnt work =)
 

Cooking Sequence

    • Preheat oven; prepare chicken and begin to bake - 20 minutes
    • Prepare potatoes and bake with chicken  - 15 minutes
    • Complete chicken and serve - 25 minutes

Ingredients for Chicken


juice of 2 limes
4 cloves garlic, finely chopped
2 split chicken breasts (about 2 lb)
2 tablespoons ground achiote (or annatto)
1 teaspoon dried oregano
1/2 teaspoon ground cumin
3 tablespoons Maggi seasoning sauce
2 tablespoons red wine vinegar
2 tablespoons canola oil, divided
1 teaspoon kosher salt
1/2 teaspoon pepper
large zip-top bag



Prep
  • Preheat oven to 400°F.
  • Squeeze limes for juice (3 tablespoons).
  • Chop garlic (2 teaspoons).
  • Cut chicken into four portions; place in zip-top bag.

Steps
  1. Whisk lime juice, garlic, achiote, oregano, cumin, Maggi seasoning, wine vinegar, and 1 tablespoon oil until well blended and add to bag with chicken; seal bag and turn to coat chicken. Let stand 10 minutes to marinate (or overnight for more flavor).
  2. Preheat large sauté pan on medium-high 2–3 minutes. Remove chicken from marinade (discard marinade); season both sides of chicken with salt and pepper (wash hands). Place remaining 1 tablespoon oil in pan, then add chicken; cook 2–3 minutes on each side or until browned.
  3. Transfer chicken to baking sheet. Bake 30–35 minutes or until chicken is 165°F. Let stand 4–5 minutes before serving.

CALORIES (per 1/4 recipe) 300kcal; FAT 14g; CHOL 110mg; SODIUM 460mg; CARB 1g; FIBER 0g; PROTEIN 39g; VIT A 2%; VIT C 0%; CALC 2%; IRON 8%

 

Ingredients for peppers and potatoes


1 (24-oz) bag baby potatoes, halved
8 oz tri-pepper mix (fresh diced green, red, yellow bell peppers)
1 tablespoon canola oil
1 teaspoon Complete seasoning
1/2 teaspoon pepper



Prep
  • Preheat oven to 400°F.
  • Cut potatoes.

Steps
  1. Place potatoes in a microwave safe-dish and cover; microwave on HIGH 6–7 minutes or until potatoes begin to soften.
  2. Stir in remaining ingredients until evenly coated; transfer to baking sheet. Bake 15–18 minutes or until tender and golden. Serve.

CALORIES (per 1/4 recipe) 190kcal; FAT 3.5g; CHOL 0mg; SODIUM 150mg; CARB 34g; FIBER 3g; PROTEIN 5g; VIT A 15%; VIT C 180%; CALC 0%; IRON 10%

 

Heres a grocery list too

 

DRY GROCERY
1 tsp Complete seasoning 
3 tbsp Maggi seasoning sauce 
2 tbsp ground achiote (or annatto) 
1/2 tsp ground cumin 
2 tbsp red wine vinegar 

MEAT
2 split chicken breasts (about 2 lb) 

PRODUCE
 1 (24-oz) bag baby potatoes 
 4 cloves garlic 
 2 limes (for juice) 
 8 oz tri-pepper mix (fresh diced green, red, yellow bell peppers) 

FROM YOUR PANTRY
3 tbsp canola oil 
1 tsp dried oregano 
1 tsp kosher salt 
1 large zip-top bag 

 

~Tree of Life~

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