Healthy-ish

Sheet Pan Shrimp with Caramelized Citrus & Vegetables

A Vibrant 30-Minute Meal to Impress
May 30, 2017
Story By: Mandy Kellogg Rye
Filed Under > 30 Minute Meals

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Sheet pan shrimp recipe with caramelized citrus, carrots, onions and broccolini recipe on Waiting on Martha
Sheet pan shrimp recipe with caramelized citrus, carrots, onions and broccolini | Waiting on Martha

Today’s sheet pan shrimp recipe is light, vibrant, fresh, and most importantly easy!  It’s what I like to consider as the perfect meal for summer entertaining because it really is beyond simple to make, and absolutely stunning when served. 

Thanks to the insane popularity of our sheet pan salmon recipe, I was inspired to take another swing at the simple one-sheet-pan method.  This time with my favorite seafood shrimp, glazed in a citrus teriyaki with sweet and tender carrots, red onions and broccolini all atop a bed of vibrant citrus.  

For this sheet pan shrimp recipe the citrus is really the secret to this dish’s success.  It caramelizes beautifully in the oven, giving everything on the sheet pan a wonderful flavor and layer of natural sugar crystallization. Here I used blood oranges, oranges, limes, and grapefruit.  But the beauty of citrus fruits is that they all work together so well, so feel free to use whatever your heart desires on your sheet pan!

And another plus with using citrus: it allows easier cleanup because it prevents sticking.  You’ll still want to spray the pan, even if it’s a nonstick version, but you won’t need parchment paper.  

When trying this sheet pan shrimp recipe at home, remember that shrimp cook fast.  I actually roasted my carrots and onions first over the citrus for about 10-15 minutes on the sheet pan before adding the shrimp and broccolini.  Keep this in mind if you also prefer your carrots and onions to be tender and caramelized, though you can also cook the entire sheet pan with everything at the same time if preferred on the crunchy side. 

All in all, this dish can easily be made in under 30 minutes if you don’t personally deveining the shrimp. That step does take some time; I believe in doing it yourself because it’ll be done more thoroughly, but you can absolutely get them deveined at the seafood counter at the store too.  At least the lovelies at Whole Foods always devein when asked.

So voila, friends!  This sheet pan shrimp recipe is super simple, super impressive and absolutely delectable for a night entertaining al fresco.  Enjoy!  Truly, MKR 

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Sheet Pan Shrimp with Caramelized Citrus, Carrots, Onions, & Broccolini
Serves 2
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
Ingredients
  1. 1 pound fresh, wild shrimp peeled and deveined
  2. 2 red onions, cut into quarters
  3. Broccolini
  4. Carrots
  5. Mixed Citrus thickly sliced, enough to cover the pan (oranges, blood oranges, limes, grapefruit, or blood oranges)
  6. Citrus Teriyaki Sauce
  7. Salt & Pepper to taste
Instructions
  1. Preheat oven to 400 degrees.
  2. Cover a sprayed sheet pan with citrus and place the onions and carrots on top, spaced out. Brush with Teriyaki Sauce and add a bit of salt and pepper. Cook for about 10 minutes.
  3. Remove from the oven and add the shrimp and broccolini, brush with Teriuaki Sauce and a bit of salt and pepper. Place back in the oven and cook for an additional 10 minutes or until the shrimp is cooked through.
  4. Remove from the oven and enjoy.
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Photography, Rustic White for Waiting on Martha

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Jerk Chicken Caeser Salad with Fresh Avocado, Cherry Tomatoes & Croutons

An amped up version of Your favorite Caesar Salad
May 1, 2017
Story By: Mandy Kellogg Rye
Filed Under > Food

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Jerk Chicken Salad Recipe with Cherry Tomatoes, Fresh Avocado and Croutons Jerk Chicken Caesar Salad with Cherry Tomatoes Jerk Chicken Caesar Salad recipe

I love a good caesar salad.  The sad thing is nothing on a classic caesar salad is relatively healthy.  So I tried to fuss with the standard recipe a bit to make it a more on the healthy side.  And this amped up jerk chicken caesar salad with cherry tomatoes, fresh avocado and croutons hits the spot. 

I’ve come to find that I really prefer my chicken, or any proteins on my salads to be warm.  That’s where the grilling comes in; you know I love grilling on our Big Green Egg.  But since I was making this salad for lunch, I simply used my Le Creuset cast iron griddle on my stovetop.  

When cooking or grilling chicken it can be tricky; you can’t have it pink and you don’t want it dry either.  So my trick here is to use a grill press like this one under $30 that applies pressure on the meat to help it cook evenly throughout.  I use my grill press for burgers, sausage links, bacon, you name it…and it always proves to be a great thing to have.  

For my jerk chicken caesar salad I season the chicken quite liberally with a jerk dry rub.  Then I get the griddle, sprayed with organic high heat non stick, to as hot as it can get.  I place the chicken on the griddle and use my grill press to press down.  I grill each side for about 3 minutes or until the grill marks are pressed in and the outside is just a tad on the crisp side.  Then I turn the heat down to a medium low or low, and continue to cook the chicken through.

Lastly, I rely on a meat thermometer that tells me when the chicken is five degrees under being done—at 160 degrees—and I pull it out to let it rest.  Like all meats, the chicken will continue to cook after it’s removed from the heat, so I give it a five degree window.

The rest of my jerk chicken caesar salad is easy breezy to pull together.  In this recipe, I use both iceberg lettuce and a romaine blend; I know iceberg doesn’t bring a whole lot of nutritional value to the table, but I do like the texture and the cold crunch that comes with it.  I roughly chop both types of lettuce, and combined them together to form the base of the salad.  Next, I add lines of fresh avocado, jerk seasoned chicken cut into thin strips, halved cherry tomatoes and garlicky croutons.  

My philosophy, when it comes to croutons, is that if you’re going to waste the calories then go big and get a great crouton. I love picking up the garlic and olive oil ones from Whole Foods if I’m tight on time, like I did here today, but if I ever have a French bread baguette in the house, I rough chop it and drizzle olive oil, garlic and salt on it then pop it in the toaster oven till it turns a golden brown.  Homemade croutons are surprisingly SO easy to make, and they last a really long time once they’re cooked and sealed in an airtight container. Enjoy!  Truly, MKR

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Jerk Chicken Caeser Salad with Cherry Tomatoes & Fresh Avocado

Ingredients

  • 2-3 chicken breasts
  • jerk chicken rub seasoning
  • 1 bag iceberg lettuce, roughly chopped
  • 1 bag romaine lettuce blend, roughly chopped
  • 1 pint cherry tomatoes, halved
  • 2 avocados, roughly chopped
  • Croutons, optional
  • Grated parmesan, optional

Instructions

  1. Cut chicken breasts in small strips.
  2. Season chicken with jerk seasoning/rub.
  3. Spray grill pan liberally with a high-heat spray.
  4. Heat grilling pan on high heat; getting it super hot.
  5. Put chicken on grill pan and and apply the grill press on top, about 2-3 minutes per side.
  6. Once a side is crispy, flip to the other side; grill each side twice.
  7. Turn down the heat to medium-low. Test the thickest part of the chicken with a meat thermometer; it should be around 160 degrees.
  8. Turn stovetop off, and let chicken rest. It will continue to cook for at 5 more degrees. No pink should be seen.
  9. Compile the rest of the ingredients in a salad bowl or on a platter.
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Molasses Glazed Sriracha Chicken with Roasted Corn, Beans and Cilantro Lime Rice

April 10, 2017
Story By: Mandy Kellogg Rye
Filed Under > 30 Minute Meals

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Molasses Glazed Sriracha Chicken with Roasted Corn, Pinto Beans & Cilantro Lime RiceMolasses Glazed Sriracha Chicken with Roasted Corn, Pinto Beans & Cilantro Lime RiceMolasses Glazed Sriracha Chicken with Roasted Corn, Pinto Beans & Cilantro Lime Rice
 
So today’s Sriracha Chicken recipe was kind of an accident.  But don’t some of the best recipes start out like that right?!  It all happened as a happy result of peeking into my fridge, looking to see what I had on hand, and getting a little creative with some of my tried-and-true, favorite flavors. Say hello to my Molasses Glazed Sriracha Chicken with Roasted Corn, Beans and Cilantro Lime Rice.  

Those tried and true flavors include chicken roasted to perfection.  Sweet and spicy BBQ sauce; I like all of my BBQ sauces with brown sugar, so I kept things simple.  Sriracha, my favorite spice, to infuse the homemade sauce with a little heat.  And since I was out of honey, I grabbed the molasses.  The result was absolutely FIRE.  There was just something about the way the molasses crystalized on the crispy spicy sriracha chicken.  

And don’t let me forget about the pairing with the cool cilantro lime rice from this recipe, and the sweet roasted corn with baked pinto beans and a squeeze of fresh lime…words barely can do it justice. 

If you’re intimidated by the steps and different components of this recipe, don’t be. It may feel like there are a lot of moving parts, but in reality you can make the sides ahead of time, or do it while the chicken is roasting.  You can also totally use store-bought BBQ sauce if that’s what you have in your fridge…make this easy!  That being said, I’ve included my secret equation for moist, succulent chicken below; it always involves roasting the chicken with the simple ingredients, and finishing it with the final flavor or the homemade BBQ sauce in this instance.  

Also an important thing to note when you’re using your sauce: whenever you’re using a sugar-based sauce like BBQ, you want to baste it on the chicken only near the end or even after it’s done roasting.  Otherwise, the sugar crystals will burn off, leaving your chicken with too much of a charr flavor and taste.  If you wait and do it at the end, it will crystallize just enough to give you great texture to enjoy. 

As for serving; if you’ve been following along, you’ll recognize that I love plating like this.  Here, everything you need is on the plate in several sections.  This way, you don’t have to grab from all over to get a little bit of each flavor.  As you can see, the corn and beans run through all three areas.  I’ve found that plating like this is great for large servings, and it ensures that everyone gets the best of each bite!  Truly, MKR

P.S. Here’s another great trick for this recipe: when you’re cutting the corn off the cob, use a bundt pan.  By placing the corn cob in the center hole, you’re able to easily shave off the kernels with a knife.  It’s then all collected in the bundt pan!

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Molasses Glazed Sriracha Chicken with Roasted Corn, Pinto Beans & Cilantro Lime Rice

Prep Time: 30 minutes

Cook Time: 45 minutes

Total Time: 1 hour, 15 minutes

Serving Size: 4-6

Ingredients

  • 2-3 of each, skin on chicken breasts, thighs and drumsticks
  • dark pure molasses (enough to cover the chicken)
  • 1.5 cups brown sugar
  • 1.25 cups Ketchup
  • 1.5 T molasses
  • 2 T ground mustard
  • 2 T apple cider vinegar
  • Sriracha, to taste
  • 4 T melted unsalted butter, to baste the chicken
  • 1/4 cup olive oil, to baste the chicken
  • salt & pepper, to taste
  • 4-6 ears of corn, cut from cob
  • 1 large can organic pinto beans, made to directions
  • fresh jalapenos, sliced to garnish
  • fresh cilantro, chopped to garnish
  • fresh limes, sliced to garnish

Instructions

  1. Preheat the oven to 400 degrees.
  2. Make your homemade brown sugar BBQ sauce: mix your Ketchup, Worcestershire Sauce, apple cider vinegar, ground mustard, molasses and brown sugar in a saucepan over medium heat. Bring to a boil then let simmer for a few minutes. Remove from heat and add in desired amount of Sriracha. Stir and set aside.
  3. Spray your pan (or use a nonstick pan) and place chicken into it. Baste the chicken with salt and pepper, olive oil and butter. Depending on how much chicken you have, you want to brush it with enough salt and pepper first. Then follow with olive oil and butter. This will give the chicken its crispy outer layer with moist inside.
  4. Cook for about 30 minutes, using the meat thermometer to monitor doneness. You'll want to baste the chicken with your sauce when it's about 10 degrees from being done.
  5. Meanwhile, cook the pinto beans per label instructions, keep warm and set aside.
  6. Roast the corn in a medium sized sautee pan with butter, salt and pepper. Keep warm and set aside.
  7. Once chicken is about 10 degrees from being done, baste with the BBQ sauce now. I used a basting brush to apply the brown sugar BBQ/Sriracha sauce. Then baste all chicken with a layer of molasses. You can also wait until it's completely done cooking, but I prefer to put it on with about 5 minutes left to cook.
  8. Cook for an additional 5 minutes (or until chicken is fully cooked), and remove from oven. Plate with rice, corn, and beans. Garnish with cilantro, jalepenos and a few squeezes of fresh lime.
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Photography, Rustic White for Waiting on Martha

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