Summer is finally here! I am fortunate enough to be married to a teacher who has most of the summer off, so I have been looking forward to my “holidays” from my every day cooking and meal planning. Last week my husband got an A+ for his culinary skills. He made a Chili-lime chicken and rice meal that was quick, easy, healthy, and full of fresh flavours. It was truly his best dish to date, and delicious to say the least.
He was a little hesitant to share his recipe, not because it wasn’t delicious, but because he wasn’t sure it was healthy enough for my blog. He sometimes does not give himself enough credit. He is label conscious and often tries to choose foods lower in salt and fat, he just didn’t know that would translate into healthier cooking. “Healthy” does not have to be fancy cooking that takes hours to prepare. It can be as simple as pairing 3 food groups together and making healthy choices within each of those food groups. Some of the parents that I counsel are embarrassed when they show me a food record from a summer weekend while they were traveling or away. They figure I will scold them for too many snacks. “Snack foods” can become a meal, it just depends on the snacks. Cookies, licorice, and a slurpee is NOT a balanced meal. These are considered occasional foods to have once per week, not to be used in our children’s diets every day. Carrot sticks, crackers, and cheese are often snacks foods, but in the right portions can be a balanced meal for a toddler or child (i.e. 3 food groups, healthier choices) and could be followed by a licorice at a ball game or while camping. As long as we are still doing some meal planning, reading labels, and making healthier choices at the grocery store, we can keep our summer eats healthy and easy. Cheers to Bryan for adding to our healthy summer recipe collection!
Bryan’s Chili-lime Chicken
- 2 cups of drained canned peaches (packed in juice or water)
- 2-3 tbsp olive oil
- 2 tbsp low sodium soy sauce
- 1 tbsp chopped garlic cloves
- 1 tbsp Dijon mustard
- 3 tsp sugar or sugar substitute
- 1 tsp chili powder
- 4 tbsp lime juice
In the blender combine peaches, olive oil, soy sauce, garlic, and mustard. Blend until smooth. Add sugar, chili, and lime to mixture. Pour about 2/3 of mixture per 4 or 5 chicken breasts into a dish to marinate for 1-4 hours. Set aside remaining sauce for basting and some for dipping. You can also place the chicken and marinade in a food safe bag or container, and freeze it so it can be cooked another time.
Barbecue chicken on low for 10-15 minutes (depends on your BBQ). Baste each time the chicken is flipped. Turn up the heat on your barbecue for nice char marks to finish cooking. Serve with chili-lime rice. *While the chicken is cooking, make your Chili-lime rice. I usually make my rice in the microwave so that I don’t have to watch it on the stove while I make the rest of supper or while I watch the kids.
- 1 cup uncooked rice ( I usually make brown, but he made white rice)
- 1 3/4 cups water
- 1/4 cup lime juice
- 1 tsp chili powder
- 1 tsp dried oregano
- Cook on high in microwave or on stove top for 20 minutes.
Serve your Chili-lime chicken and rice with your vegetables of choice! Our family prefers salads and fresh vegetable sticks and dip during the summer months. We had carrot sticks and peppers, but I also made cooked carrots and peas for my little guy who doesn’t have very many teeth yet.
Happy summer eats!