07 November 2009

South West Grilled Chicken and Green Beans

With a little prep you too can make this tasty yet healthy meal... Just kidding, I'm not that pretentious and neither is this meal, though it kinda taste like it, and I meant that in a good way.

  • 1 Sachet of southwest seasoning (or make your own: cumin, pepper, chilli powder, onion powder, garlic powder, red pepper flakes, bit of hot sauce)
  • 2 Chicken breasts
  • 1/4 cup of chicken broth
  • 3 large handfuls of green beans

Step 1: Marinate the chicken overnight in the seasoning. i.e. put it in a ziploc bag with a couple tablespoon of white vinegar, a 1/4 cup of canola oil, and half a cup of water.

Step 2a and 2b: Heat your grill pan and oven to 350

Step 3: Place the chicken on the grill (or saute) pan

Step 4: Turn the Chicken after about 5-7 minutes (once one side is brown). Let the other side brown.

Step 5: Put it in the oven for about 20 minutes. It really depends on how thick the breasts are. These were some big honkers so your are quite as massive maybe 15 minutes.

Step 6:Pull chicken out of the oven and set aside. Now, take a look at all of that browned gook at the bottom of the pan....

Step 7a: It's actually goodness. Place the pan back on the stove at med high heat, splash some chicken broth on it and move it around. I think this is what they call deglazing....

Step 7b. throw those green beans in. They should cook up in about 7 minutes.

Step 8a, 8b, 8c: Slice Chicken, Serve and Enjoy

1 comment:

  1. um you know I live down the street....you should have me over to taste test before you post!!



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