Meal Menu Idea:
Char-Grilled Chicken
Squash and Pepper Saute
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| Photo: getoffyourtushandcook.com |
CHAR-GRILLED CHICKEN
4 free-range chicken breasts
Thai 7 Spice or other herb rub of choice
Pinch of sea salt
4 Tbs. olive oil
* Wash chicken breasts and pat dry with paper towels.
* Mix seasoning with 4 Tbs. olive oil and rub generously on both sides of the chicken breasts. With grill pan cooking, oil the food, not the pan!
* Heat the (pre-seasoned) cast iron grill pan over medium heat until hot then add the meat.
* Place the meat in the pan and leave it there. Don't move it around. When the chicken has thoroughly cooked on one side, it will take less time to finish the second side.
* For thicker foods like poultry, place a weight on top of the meat in order to ensure proper contact with the cooking surface. A saucepan half full of water works well if you do not have a cast iron press.
* Turn the meat and grill until internal temperature registers 165 degrees.
* Serve grilled chicken with a large salad of mixed greens or your choice of vegetable(s) and your meal is complete! Go Paleo!
**Note: Cleaning cast iron is not difficult but it is different. Run the pan under very hot water. Do not use soap on it or you'll strip the surface of its pre-seasoned, non-stick properties. Use lots of hot water and a nylon scrubbing brush. Dry the pan thoroughly then rub it over with paper towels dipped in olive or coconut oil; then store it.
Recipe: w.lynne
Taste and see what's good, then pass it on!