As a nutrition nut and yogini, I am all about healthy eating. Every now and again, however, comfort food is 1000% necessary. In a lot of families, it’s a tradition to have Sunday suppers that are more bountiful and indulgent than your average dinner. The other weekend, I tackled my own Sunday spread to impress a lucky gent, making Roasted Jerk Chicken for the first time with a side of Spicy Beans (recipes below). I also made some fried plantains, which were a tasty treat and great balance to the serious spice going on in this meal.
Though I’m deeming this a meal to have in moderation, there is still a whole lot of good nutrition going on here. The beans are full of dietary fiber, the tomatoes and tomato paste are a good source of heart-healthy and cancer-fighting lycopene, and the chicken is, of course, a great source of lean protein. And since you’re making it from scratch, you have complete control over the quality of your ingredients. Skip the fried plantains and the meal is overall quite healthful.
We enjoyed this with a bottle of Torrontés, a white wine from Argentina and currently my favorite for fish and chicken dishes. Pinot Grigio would be a comparable pairing if that’s more your style.
ROASTED JERK CHICKEN
What You’ll Need:
- 1 medium onion, coarsely chopped
- 1 shallot, coarsely chopped
- 5 cloves garlic, coarsely chopped
- 3 habanero chili peppers, stemmed and seeded
- 2 large limes, juiced
- 2 tbs soy sauce
- 3 tbs olive oil
- 1 tbs salt
- 1 tbs brown sugar, packed
- 2 tbs fresh thyme leaves
- 2 tsp Jamaican allspice
- 2 tsp ground black pepper
- 1 tsp nutmeg
- 1 tsp cinnamon
- 1 whole chicken
How to Make It:
- Blend all ingredients (except chicken) together in a blender until smooth.
- Place the chicken in a shallow roasting pan and cover thoroughly with marinade, rubbing it into all the nooks and crannies.
- Cover with plastic wrap and let marinate in the fridge for at least 1 hour, or as long as overnight. Remove from fridge and let sit at room temp for 1 hour prior to roasting.
- Preheat oven to 450° F (230° C) and cook chicken for 10-15 min. Then reduce temperature to 350° F (175° C) and roast for an additional 20 min per pound.
- Remove and let sit for at least 10 min before carving up.
SPICY BEANS
What You’ll Need:
- 2 tbs olive oil
- 1 medium onion, diced
- 1 shallot, diced
- 3 cloves garlic, minced
- 1 15-oz can red kidney beans, drained and rinsed
- 1 15-oz can white kidney beans, drained and rinsed
- 1 15-oz can fire-roasted tomatoes
- 1/3 cup tomato paste
- 1 tsp paprika
- 1/2 tsp chipotle pepper flakes
- 1/2 tsp cayenne pepper
- 2 tbs fresh thyme
- 1 tsp dried oregano
- 1 tsp salt
- 2 tsp hot sauce (I like Frank’s Red Hot)
How to Make It:
- Heat olive oil in large saucepan over medium-high heat. Add onions and shallots and sauté until translucent, about 5 min.
- Add garlic and spices (paprika, chipotle pepper flakes, cayenne pepper) and reduce heat to medium, cooking for another 2-3 min.
- Add tomato paste, fire-roasted tomatoes (and liquids), and both kinds of beans. Add herbs (thyme and oregano).
- Bring mixture to a boil, then reduce heat to simmer. Add salt and hot sauce and let the ingredients cook on low heat for 45 min-1 hour (you can let this sit while the chicken is roasting).
- Taste for seasoning and adjust.
Get yourself a plate and pick your favorite cuts of chicken. Serve with a side of Spicy Beans over brown rice and enjoy!