Updated: Jan 6
Dreaming of Island Flavors
By: Pam Smith, RDN
Take the guess-work out of cooking and add in the fun, all from your own kitchen! Grab your recipe, grocery list, prep sheet, and wine pairing below, and then cook along with Pam using the video at the bottom of this post! Come join others who are making this meal and many more in the P.S. Flavor!™ Cooking Club group on Facebook at facebook.com/groups/psflavorclub. (This meal is from the February 2018 cooking class.)
Want to get the flavors that make this meal magical? They’re all available at psflavor.com!
Fruit, fruit juices, herbs and spices are the flavor ribbons that wind through Caribbean-inspired meals. - Pam Smith, RDN
Pan Seared Bronzed Pineapple Chicken
Yields: 4 Servings
4 boneless, skinless 5 oz. chicken breasts
2 tablespoons P.S. Flavor!™ Caribbean Kitchen blend
Nonstick olive oil spray
1 tablespoon Extra Virgin Olive oil
Pineapple Dijon Sauce, recipe follows
Warm Winter Roasted Vegetables, recipe follows
Pineapple Red Pepper Salsa, recipe follows
Cilantro, for garnish
Preheat oven to 400º F. Pat dry chicken breasts and season each with 1 to 1 1/2 teaspoons Caribbean Kitchen per breast. Heat oven-safe sauté pan sprayed with nonstick spray, and add olive oil.
Add chicken and pan sear on one side until golden, flip to other side and place pan in oven until cooked through.
Drizzle plate with warm Pineapple Dijon Sauce. Spoon a mound of Warm Winter Roasted Vegetables on plate, and place chicken breasts leaning against the vegetables. Top with Pineapple Red Pepper Salsa and sprinkle with chopped cilantro.
Pineapple Dijon Sauce
2 tablespoons Dijon Mustard
2 tablespoons P.S. Flavor!™ Citrus Spice rub
1 teaspoon P.S. Flavor!™ Caribbean Kitchen blend
1 tablespoon honey
1/2 of a fresh ripe pineapple, or 2 ½ cups pre-diced
2/3 cup olive oil
Peel and cube pineapple. Combine mustard, honey, and seasonings in blender or food processor. Add 2 1/2 cups of pineapple chunks and switch blender to high speed.
Slowly start adding the oil in a steady stream until it is all incorporated. Blend for 15 seconds or until it has a smooth appearance.
Warm Winter Roasted Vegetables
1 cup fresh asparagus, tough end of stems discarded, and then sliced
into 2 inch pieces
1 cup butternut squash, 1/2 inch dice (we suggest pre-cut butternut squash)
1 cup red peppers, ½ inch dice
1 cup red onion, diced
1 teaspoon extra virgin olive oil
1 1/2 tablespoons P.S. Flavor!™ Warm Winter rub
Heat a heavy sheet pan in 400º F oven. Toss vegetables in olive oil and Warm Winter. Roast for 12 minutes or until just tender and browned.
Pineapple and Red Pepper Salsa
1/2 of a fresh ripe pineapple, or 1 1/2 cups pre-diced
1 large red bell pepper, 1/2 inch diced
2 roma tomatoes, 1/2 inch diced
1/2 jalapeño, stemmed, seeded and minced
2 tablespoons diced red onion
Juice of one lime and one orange
1 tablespoon honey
2 teaspoons P.S. Flavor!™ Caribbean Kitchen blend
1 tablespoon P.S. Flavor!™ Citrus Spice Rub
2 tablespoons chopped cilantro
1 tablespoon Coconut Rum, optional
Dice pineapple into 1 1/2 cups of 1/2-inch pieces. Mix all ingredients together.
MEAT 4 boneless, skinless 5 oz.chicken breasts (1 1/4 lbs.)
PRODUCE 1 Golden Shell (or golden ripe and fragrant) pineapple or 24-32 oz. pre-diced pineapple 1/2 pound fresh asparagus spears Butternut squash (we suggest pre-diced) 2 red bell peppers 2 roma tomatoes 1 medium-sized red onion 1 jalapeño 1 lime 1 orange 1 bunch fresh cilantro
CHECK YOUR PANTRY FOR Nonstick olive oil spray Extra virgin olive oil Honey Coconut Rum, optional
EQUIPMENT Cutting board Trimming knife (or a smaller knife you can use to trim fat from chicken) One large ovenproof nonstick sauté pan (or cast iron skillet) Meat thermometer Chef’s knife Two large mixing bowls Heavy sheet pan Wooden spoon or silicon spatula Pot holder Blender or Food Processor Tasting spoons Serving plates
PRE-PREPPED INGREDIENTS 4 boneless, skinless 5 oz.chicken breasts, trimmed of fat and patted dry* 1 fresh golden ripe pineapple, peeled:* (2 1/2 cups, cut into large cubes and 1 1/2 cups, cut into 1/2 inch dice) 2 large red bell peppers, 1/2 inch diced, divided* 1 cup fresh asparagus, tough end of stem removed, & sliced on bias, about 2 inch pieces 1 cup butternut squash, cut into 1/2 inch dice (we suggest pre-cut butternut squash)* 1 cup plus 2 tablespoons red onion, 1/2 inch diced* 2 Roma tomatoes, 1/2 inch diced* 1/3 cup fresh cilantro leaves, chopped* 1/2 jalapeño, stemmed, seeded and minced*
INGREDIENTS TO HAVE READY 3 tablespoons P.S. Flavor!™ Caribbean Kitchen Blend 2 tablespoons P.S. Flavor!™ Citrus Spice Rub 1 1/2 tablespoons P.S. Flavor!™ Warm Winter Blend Nonstick olive oil spray 2 tablespoons Dijon mustard 2 tablespoons honey, divided About 3/4 cup extra virgin olive oil 1 lime and 1 orange, ready to juice 1 tablespoon Coconut Rum, if using Your favorite Rosé, dry Riesling or unoaked Chardonnay, optional but suggested!
*Can be purchased already prepped.
Watch this meal come to life here: