Tuesday, June 29, 2010

Local Peruvian Style Chicken and Chubby Bunny's Skinny Cole Slaw

Photos (Lexi Van de Walle): Peruvian spiced and local chicken; shredded and grated veggies for a slaw.

Last week, I got a hodge podge of fresh, spring vegetables from my weekly box from Chubby Bunny Farm's CSA and Fresh Direct had just delivered an Epicurean Farms Chicken to my house on Long Island. Peruvian style spiced grilled chicken had been calling my name ever since my stepson left for summer school last month -- moist, flavorful, yet not hot spicy. The combination of kohlrabi, spring cabbage, and radishes from the farm helped me decide to make a locavore cole slaw but not with the traditional and fatty dressing but rather a "skinny girl" creamy slaw made from low fat mayonnaise and zero fat Greek yogurt, local of course. I added some other veggies, and tossed in some herbs from the garden. The slaw recipe is not only delicious due to the crisp and flavorful kohlrabi, which is low in calories and rich in fiber and vitamin C, and cabbage, but creamy and under 100 calories per generous one cup serving.

Peruvian Style Local Chicken
After consulting several recipes, I came up with my own version of Peruvian "super chicken". While I had a whole chicken cut up in parts however the traditional Peruvian recipe is for a whole chicken. Parts cook for about 45 minutes and a whole chicken, about 4 pounds, is best on the rotisserie and takes approximately 1 1/2 hours to cook. Be careful to maintain a temperature of 300 degrees F no matter which recipe you use so the meat is tender and succulent and the skin doesn't burn. (I take the skin off to avoid too many calories.)

1 whole chicken, cut into pieces or whole (see note above)
4 tablespoons white vinegar
3 tablespoons red wine vinegar
3 tablespoons canola oil
5 cloves of fresh garlic, minced
2 Tbsp paprika
1 1/2 Tbsp cumin
2 tsps black pepper
1 tsp cayenne
1 tsp salt
Juice of a lemon

Combine all ingredients, except the chicken into a bowl. Mix well. Wash chicken and dry with paper towels. Put chicken pieces or whole chicken in a large bowl and pour spice mix over the chicken. Coat chicken completely, cover and put the bird in the refrigerator to marinate for at least 8 hours and up to overnight. I stirred the chicken and marinade several times throughout the marinating period to ensure all the pieces were evenly covered. The longer it's marinated the more flavor it will have (up to 24 hours). Think finger licking good and moist chicken.

Preheat grill to 300 degrees F (on my Weber Grill, I used two of the three burners set at medium). Place chicken on grill and cook for approximately 45 minutes trying to maintain the temperature at 300 degrees. Reserve the marinade to use during cooking.

Check the chicken every 10-15 minutes and turn the chicken over using tongs so you don't pierce the skin. Spoon on extra marinade after you've turned it over and until it runs out. When cooked, the skin should be separating from the meat and internal temperature on a meat thermometer reaches 165-170 degrees F. Chicken is done at 165 degrees F. (75 degrees C.). As indicated a whole chicken takes about 90 minutes whereas parts are done in approximately 45 minutes.

Chubby Bunny's Kohlrabi and Cabbage Skinny Cole Slaw
1 medium kohlrabi, peeled, trimmed and grated
1 small head of spring cabbage, shredded
1 carrot, grated
5 radishes, trimmed and grated
1/2 red onion, diced or grated

1 Tbs. local honey
1 tsp. salt
1 Tbs. cider vinegar or local white wine vinegar
4 Tbs. cilantro, minced
1/4 to 1/3 cup low fat mayonniasse
1/4 to 1/3 cup plain Greek yogurt, 0% fat

Prepare the vegetables and mix together in an oversized bowl. In a separate bowl, combine the dressing ingredients and whisk together until blended. Toss the salad with the dressing and serve. Taste delicious the next day as the dressing flavors soak into the crisp cabbage and kohlrabi.

No comments: