Baja Citrus Chicken Bowl

Baja Citrus Chicken Bowl

Here’s a great recipe that will prepare in under 30 minutes. Though you will need to marinate your chicken first for 30 minutes to one hour depending on your intensity for citrus flavors. But once the meat is marinated, as I mention the rest takes under 30 minutes to prepare.

I found a great marinade recipe at She Knows Food & Recipes: Baja Citrus Marinade. The recipe calls for a Mexican beer, but I left that out. The following includes the beer if you wish to prepare the marinade with it.

Baja Citrus Marinade

Place all of the ingredients into a blender and process the mixture until combined. Pour the marinade over the meat of your choice, cover and place in the refrigerator for at least 2 hours prior to cooking ( I marinated the meat  for 1 hour).

You could also opt to replace the orange juice and zest with lime or lemon. I also replaced the canola oil (which is a seed oil and is the cause of inflammation in the body) with avocado oil.
Smoked Turkey, Black Bean, Bell Pepper and Corn Salad Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

Also this is one of my recipes I call –Salads as a Main Meal– as it contains meat.

The recipe I use is one I have -Smoked Turkey Black Bean Bell Pepper and Corn Salad-. I had some chicken breast I used in place of the turkey and I didn’t use the Mint dressing that goes with the smoked turkey salad, as I thought it would clash with the citrus marinaded flavored meat.

I just mix a little balsamic vinegar and avocado oil, with Himalaya salt (contains all trace minerals found in the salt mines) and black pepper.

The following is what you will need to prepare -Baja Citrus Chicken Bowl-. By the way I say Bowl, because I prepared this recipe for the family dinner, but as I went off  to work, I put mine in a bowl.

Baja Citrus Chicken Bowl

2 pounds (about 3) chicken breast, chopped 1-inch squares

1 can (15.5 ounces) black beans, rinsed and drained

1 1/2 cups fresh corn kernels

1 cup cherry orange tomatoes, halved

1 cup diced bell peppers (any colors)

1/2 cup finely chopped red onion

3 cups arugula greens

 

Marinate chopped chicken for 30 minutes to 1 hour. Then cook in heated 350 degree oven for 30 minutes or until chicken is 165 degrees internal meat temperature.

In the bottom  of a large salad bowl add add desired amounts of olive or avocado oil, balsamic vinegar, and salt and pepper to taste. Next add chicken, beans, corn, tomatoes, bell peppers, onion, and mix well with wet ingredients.

Place one to two hand fulls of arugula greens on a large salad plate and top with the meat mixture. Sever and enjoy!!

 

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Green Beans and Egg Salad

Green Beans and Egg Salad

Green beans contain the trace minerals magnesium, potassium, and calcium all which are needed for heart function. They also contain some of the B-vitamins, which are needed to help absorb other vital vitamins like A and C. Believe it or not, green beans contain fat. One cup of fresh beans have 4.5 % of your daily need for omega-3 fatty acids.

Eggs of course are a great source of protein.

Onions reduce inflammation and heal infections. They contain chromium, which assists in regulating blood sugar and raw onions produce good cholesterol (HDL), which is heart healthy.

Knowing all of that should start your day off right. It may not be your ordinary breakfast, but than again what is ordinary now days.

Here is what you will need for the featured recipe:

2 lbs. green beans

1/2 yellow or white onion

4 eggs, hard-boiled*

1/4 cup olive oil

1 tbsp. wine vinegar

1 tsp. salt

Trim green beans and snap or cut into 1-inch lengths and steam them for 3 to 5 minutes.  Put egg through a egg slicer twice, turning 90 degrees, or chop with a knife.

Slice onion, cut slices in half.

Place steamed green beans, chopped eggs, and sliced onions into a large mixing bowl. It is optional to add olive oil, vinegar, and salt. Toss together mixed together.

Plate and serve. It makes about 4 servings.

*Best way to hard boil eggs: Place eggs in pot of water. Bring to a boil, turn off heat source, place lid on sauce pan, remove pot from burner and let eggs set in hot boiled water till cooked hard, about 7 to 10 minutes. Drain off hot water and plunge eggs into ice water while they are still hot to prevent the greenish, grey ring from forming around the yolk. Make sure to keep the water ice cold while the eggs are cooling down.

 

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Vinaigrette’s to Complete Your Salad

Vinaigrette's to Complete Your Salad

Vinaigrette is a French culinary invention, around 1690 to 1700’s.

Vinaigrette is an emulsion of vinegar and a form of oil, such as (but not limited too) olive oil, and sometimes flavored with herbs, spices, and other ingredients. It is used most commonly as a salad dressing, but also as a cold sauce or marinade.

In some French cuisines, vinaigrette preparations are used as a cold sauce, such as with cold artichokes, asparagus, and leeks.

In general, vinaigrette consists of 3 parts of oil to 1 part of vinegar whisked into an emulsion, such as mustard. Salt and pepper are often added. Herbs, garlic, and shallots are added, especially when it is used as a sauce for cooked vegetables or grains, such as rice.

These vinaigrettes presented here are a light and tasty addition to any salad. Simply use them with a bowl of arugula and butter lettuce or your favorite mix salad greens.

The best way to mix vinaigrette with your greens, is pouring the vinaigrette into a large salad bowl first then add the greens and gently toss to completely coat, while leaving any excess dressing at the bottom of the bowl.

For all the vinaigrette preparations you will need a glass bottle with tight fitting lid for storing.

Avocado Vinaigrette  Avocado Lime Vinaigrette

This recipe is intended to eat with a salad without any left overs. The lime juice is used for flavor as well as keeping the avocado from oxidizing or turning brown.

1 tablespoon fresh lime juice

1-2 tablespoons balsamic vinegar

3 tablespoons avocado oil

½ teaspoon minced garlic

½ teaspoon ground cumin

Salt and pepper to taste

Mash 1/2 to 1 avocado until as smooth as possible, and mix in other ingredients.

 

Fresh Peach Salad with a Citrus VinaigretteCitrus Vinaigrette

1 teaspoon white-wine vinegar

1 tablespoon freshly squeezed lemon juice

1 tablespoon honey

1/2 cup freshly squeezed grapefruit juice

2 tablespoons Extra Virgin Olive Oil

1 large grapefruit, peeled, pith removed, and sectioned

Salt and freshly ground black pepper

In a small bowl, whisk together vinegar, lemon juice, honey, grapefruit juice, and oil. Add grapefruit sections; season with salt and pepper. Keep vinaigrette in airtight container in refrigerator up to 3 days.

 

Balsamic Vinaigrette

3 tablespoons balsamic vinegar

1 tablespoon Dijon mustard

1 garlic clove, minced

1/2 cup Extra Virgin Olive Oil

Salt and freshly ground pepper

In a small bowl, combine the vinegar, mustard, and garlic. Add the oil in a slow steady stream, whisking constantly and season with salt and pepper to taste (optional).

 

Herb Mustard Vinaigrette

2 teaspoons garlic, minced

2 teaspoons shallots, minced

2 Tablespoons dijon mustard

2 teaspoons dried oregano

2 teaspoons dried parsley

½ teaspoons freshly black pepper

½ teaspoon sea salt

¼ cups red wine vinegar

1¼ cup extra virgin olive oil

2 tablespoons grated Parmesan cheese

Mix all the ingredients in a glass jar.

Screw the lid on tightly and shake.

Serve as needed. Keep refrigerated.

 

This following vinaigrette goes great with a Spinach Salad.

Salad with a Citrus VinaigretteRaspberry Vinaigrette

½ cup fresh raspberries

½ cup vinegar

1 cup Extra Virgin Olive Oil

2 tbsp. sugar

2 tsp. basil

2 tsp. marjoram

1/2 tsp. rosemary

2 tsp. oregano

1/2 tsp. sage

Mesh strainer or cheesecloth

Rinse the fresh raspberries and place them in a mixing bowl. Mash the raspberries with a wooden spoon to release their juices. Strain the mashed raspberries through the mesh strainer or cheesecloth into a separate mixing bowl. Discard the raspberry pulp.

Pour the vinegar and virgin olive oil into the bowl of raspberry juice. Add the Italian seasoning, sugar, basil, marjoram, rosemary, oregano and sage to the juice and stir to combine.

 

This vinaigrette would go great with an Asian Chopped Salad.

Sesame-Ginger Vinaigrette

2 teaspoons grated fresh ginger

1 teaspoon minced garlic

1 teaspoon sugar

2 tablespoons rice vinegar

2 tablespoons soy sauce

1/4 cup peanut

1 tablespoon Asian toasted sesame oil

1 tablespoon chopped fresh chives

1 teaspoon toasted sesame seeds

Whisk together grated fresh ginger, minced garlic, sugar, rice vinegar, and soy sauce.

While whisking, slowly add peanut and toasted Asian sesame oil until emulsified. Stir in chopped fresh chives and toasted sesame seeds.

 

Chipotle Honey Vinaigrette 

1/2 cup red wine vinegar

1/3 cup honey

2 teaspoons Grey Poupon Dijon mustard

1 1/4 teaspoon ground chipotle powder

1 teaspoon lime juice

3/4 teaspoon black pepper

3/4 teaspoon salt

1/2 teaspoon paprika

1/4 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon dried oregano

1/2 cup extra virgin olive oil

Combine all ingredients, except oil in blender and blend on low speed for ten seconds.

Next, on low speed SLOWLY pour olive oil into blender.

Chill for at least an hour.

Header Image credit: razmarinka / 123RF Stock Photo

 

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