Jamaican-style Jerk Chicken

Grocery

Boneless skinless chicken breasts

Pantry 

Ground coriander

Ground ginger

Raw cane sugar or organic brown sugar

Onion powder

Garlic powder

Cayenne pepper

Dried thyme

Ground cinnamon

Ground allspice

Ground cloves

Sea Salt

Coarse grind black pepper

Directions

Combine in a medium bowl: 2 tablespoons each of coriander, ginger, and sugar, 1 tablespoon each of onion powder, garlic powder, salt, and cayenne pepper, 2 teaspoons each black pepper and thyme, and 1 teaspoon each cinnamon, allspice, and cloves.

 

Rinse chicken breasts and trim any fat away. Place in large dish and liberally season each side with spice mixture. Set in refrigerator until ready for the grill.

 

Heat grill to medium heat or until charcoal just ashes over (depending if you have a gas grill or charcoal grill). Grill each side until slightly charred and the rub has formed a crust, about 5-7 minutes per side until just cooked through. Remove from grill and let rest 10-15 minutes before slicing across the grain.

 

Shown served here over mashed sweet potatoes with black eyed pea relish.

Bon Appetit! Kelly

All photos by Kelly Waters

Mashed Sweet Potatoes

Grocery
3 medium sweet potatoes
1 6 ounce container 0% Greek yogurt

Pantry
Sea salt
Black pepper
Olive Oil
 
Directions
Wash sweet potatoes. Prick with fork and cook in microwave or oven until tender.

 

Note: I microwaved these for about 18 minutes total. Start out with 15 minutes and then keep going in 1 minute intervals until tender.

Slice in half lengthwise and let sit for a few minutes until cool enough to handle. Scoop flesh out of skins and into a mixing bowl.

Add salt and pepper and 2 tablespoons or so of olive oil.

Beat with hand mixer until all lumps are gone.

Add in Greek yogurt and mix until combined. Taste and adjust salt and pepper as needed. 

Shown here served with jerk chicken and black eyed pea relish.

Bon Appetit! Kelly

All photos by Kelly Waters

Black Eyed Pea Relish

Grocery
1 15 ounce can black eyed peas
1 small sweet onion (such as Vidalia)
1 cucumber

Pantry
White vinegar
Raw cane sugar
Sea Salt

Directions
Combine 1/3 cup each of sugar and vinegar and touch of salt in serving bowl. Whisk until combined. Drain and rinse the black eyed peas and add to bowl.

Dice the cucumber and the onion and add to bowl along with black eyed peas.

Combine dressing with vegetables and refrigerate until ready to serve. The longer it sits, the better - I made this about three hours before serving. I serve mine very well chilled but it's also delicious at room temperature.

 

Shown here with mashed sweet potatoes and jerk chicken.

Bon Appetit! Kelly


All photos by Kelly Waters

Pasta with White Beans, Vegetables, Turkey Meatballs, and Feta Cheese

Grocery

1 pound lean free range turkey, ground

Garlic

Parsley (I prefer flat-leaf)

Basil

1 sweet white onion (such as Vidalia)

8 ounce package sliced Portobello mushrooms

1 15 ounce can Cannellini beans

3 medium size red ripe tomatoes

1 red bell pepper

1 5-6 ounce package organic mixed greens, spinach, or other greens of your preference

1 14-16 ounce box whole grain rotini pasta (or use whatever shape you like!)

1 four ounce container fat free or reduced fat crumbled feta cheese

Pantry

Sea Salt

Peppercorn Medley (or black pepper if you prefer)

Balsamic Vinegar

Directions
For meatballs:

First, preheat oven to 300 degrees. Mince 2-3 cloves of garlic and chop ¼ cup each loosely packed basil and parsley. Place in bowl with ground turkey and 1 teaspoon each sea salt and pepper; mix until well combined. Using a lever style ice-cream scoop, scoop turkey mixture; shape each meatball by rolling between your palms.

Cook in two tablespoons olive oil over medium heat for about 5 minutes. Flip and cook 5 minutes more; transfer to cookie sheet and bake for about 10 minutes or until cooked through. Reduce oven temperature to 200 degrees to keep warm until ready to serve.

For sauce:

Chop ½ onion, red bell pepper, and 3-4 cloves of garlic. Add to large skillet with 2 tablespoons olive oil. Cook over medium heat until onion is translucent – about 8-10 minutes. Meanwhile, chop mushrooms, tomatoes, and ½ cup each basil and parsley. Drain and rinse cannellini beans. When onion and pepper are done, add mushrooms, tomatoes, and beans; reduce heat to simmer and cover, stirring occasionally.

Fill large pot with water 2/3 full; add 2 tablespoons sea salt. Cover and heat on high until boiling; add pasta and stir. Cook uncovered 10-11 minutes or according to package directions. Before draining reserve one cup of pasta water; add to vegetable mixture along with drained pasta. Top with feta, chopped herbs, and mixed greens. Cover and let sit for about five minutes or until greens are slightly wilted; add ¼ cup balsamic vinegar and mix thoroughly. Add salt and pepper to taste.

Serve topped with turkey meatballs.

 

Note: For a vegetarian option, you can certainly omit the turkey in this recipe. There is plenty of protein in the beans and in the whole grain pasta!

Bon Appetit! Kelly 

Photos by Kelly Waters

Sparkling Blueberry Lemonade

Grocery
Blueberries (about 1 cup/8 ounces)
6-7 lemons
Seltzer water

Pantry
Raw cane sugar

Directions
First, make a simple syrup by combining juice of all the lemons (should give you about 1 cup) with equal amount of sugar in a saucepan. Bring to a boil; stir until sugar is well dissolved. Turn heat to low and simmer for about 10 minutes until reduced by about 25%. Let cool for 15 minutes.

Meanwhile, puree the blueberries in a food processor. When ready to serve, spoon 4 tablespoons of blueberry puree over ice in a drinking glass. Add two tablespoons of lemon syrup and fill to brim with chilled seltzer water. Garnish with a lemon slice and/or fresh mint leaves if you wish. Stir and enjoy!

Bon Appetit! Kelly 


Photos by Kelly Waters

Pulled Pork Sandwiches with Spicy Peach Barbecue Sauce

Grocery

1 pork tenderloin

All natural whole grain rolls, whatever you prefer

1 pound fresh peaches (about 3 medium)

1 sweet onion (such as Vidalia)

1 jalapeno 

Garlic

Pantry

Raw cane sugar or organic dark brown sugar

Whole grain mustard

Chili powder

Dry mustard

Sea salt

White Pepper

Apple Cider Vinegar

Honey

Canola Oil

Directions

Rinse the pork and pat dry. Make rub for pork by combining 2 tablespoons each of salt, pepper, dry mustard, sugar, and chili powder. Coat each side of pork tenderloin and place in slow cooker along with 1 cup of apple cider vinegar, 3 cups water and 4-5 garlic cloves, roughly chopped. Cook on low for about 2 hours per pound.

Meanwhile, prep the barbecue sauce:

Cut an X in bottom of each peach. 

Blanch in a medium saucepan of boiling water for 10 seconds. Transfer with a slotted spoon to a bowl of ice water and cool. Peel peaches and coarsely chop. Mince ½ the onion, the whole jalapeno (include the seeds and membranes for added heat), and a pinch of kosher salt and cook in 1 tablespoon canola oil in a saucepan over medium heat, stirring occasionally, until softened, 8 to 10 minutes. Add chopped peaches, 1 cup vinegar, 1 tablespoon mustard, 2 tablespoons honey, 1 tablespoon sugar, and ½ teaspoon each chili powder and dry mustard. Simmer, uncovered, stirring occasionally, until peaches are very tender, about 30 minutes. 

Purée in a blender or food processor (use caution if you blend while warm).

Shred the pork and serve on your favorite whole-grain rolls topped with the barbecue sauce. I served mine with homestyle coleslaw on the side.

Bon Appetit! Kelly


All photos by Kelly Waters

Homestyle Coleslaw

Grocery
1 small red cabbage
1 small green cabbage
1/2 white sweet onion
1 medium Golden Delicious apple (or whatever you like)
1 carrot
1 16 ounce container 0% plain Greek yogurt
1 package sliced raw almonds

Pantry
Whole grain mustard
Apple cider vinegar
Sea salt
Raw cane sugar or organic dark brown sugar
White Pepper

Directions
Make the dressing first. In a Tupperware bowl with a tight fitting lid, whisk together 1/4 cup of mustard, 1 cup of Greek yogurt, 1/4 cup of vinegar, 1/4 cup of sugar, and 1 teaspoon each of sea salt and white pepper. Taste and adjust seasoning if you like.

Toast the sliced almonds in a dry pan over medium heat until just browned. Keep a close eye on them as they will burn easily. Set aside.

Shred the cabbage, finely minced the carrot and onion, and remove the core and stem from the apple and cut into bite-size pieces (I left the skin on).

Place everything except for almonds in the bowl on top of the dressing, put lid on and refrigerate.

When ready to serve, mix coleslaw with the dressing by making sure lid is on securely and shaking to coat mixture with dressing. Place in serving bowl and top with toasted almonds.

Tip: if you are making this ahead of time, toss apples in a little lemon juice or vinegar then add to coleslaw. It will prevent browning.

Shown served here with spicy peach barbecue pulled pork sandwich.

Bon Appetit! Kelly

All photos by Kelly Waters