Coach TJ Cooper at the recent
CF SouthSide Clean and Jerk Clinic
Taken from the Paleo Diet Update
by Neil Stephenson
As I've mentioned before, a simple marinade on fish, poultry or red meat can make a boring piece of protein into a fantastic taste-bud experience! If you want to keep it REALLY simple, create a marinade that only has a few (flavorful!) ingredients. A strong, concentrated taste, like that found in sun-dried tomatoes in olive oil, for example, can make a marinade all by itself!
I literally threw together the following dish in a matter of minutes, left it in the fridge to marinate overnight, and then cooked it the next day. The juice left it in the pan after cooking served to be the perfect sauce in which to sauté some rainbow chard, which also absorbed tremendous flavor in the process! Combine oil-packed, sun-dried tomatoes with fresh basil leaves and freshly ground peppercorn. You can mix these together, or puree them in a mini-prep food processor.
If you're using bone-in, skin-on chicken breast (which I recommend for cost and flavor), simply put the chicken in a glass dish and cover it with the marinade. If you're using boneless/skinless chicken breast, pound out the meat first with a tenderizer to render a more delicate filet. Cover the dish with plastic wrap, turn it once or twice over the next day, and then sear it in a cast iron skillet for a few minutes on each side before finishing in the oven. Internal temperature should reach 160 degrees F. Remove the chicken from the skillet and leave it in a serving dish for a few minutes while you briefly cook a head of chard, kale or spinach in the same skillet. Serve with a fresh green salad and voila - simple and sublime chicken! I will be sharing more tips for shopping and prepping Paleo meals in The Paleo Diet Implementation Program. As a Triathelon athlete, I'll also help with ideas to optimize stamina and strength.
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