Jerk CHICKEN
Jerk CHICKEN
INGREDIENTS
1/2 cup yellow onion, chopped
2 tsp garlic, minced (or 2 whole cloves)
1 tbsp lime juice
1 tbsp low-sodium soy sauce
1 tbsp low-sodium, fat-free broth, chicken
1 tsp dried thyme
1 1/2 tsp ground allspice
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
1/4 tsp paprika
1/2 tsp ground black pepper
1/4 tsp salt
1 tsp brown sugar substitute (optional, for balance)
2 lbs boneless skinless chicken breasts (2-3)
DIRECTIONS
Make marinade: In a blender, combine onion, garlic, lime juice, soy sauce, fat-free broth, thyme, allspice, nutmeg, cinnamon, paprika, black pepper, salt, and optional brown sugar substitute. Blend until smooth.
Marinate chicken: Place chicken in a large bowl or resealable bag. Pour marinade over chicken and coat evenly. Cover and refrigerate for 4–24 hrs. The longer it marinates, the deeper the flavor.
Preheat cooking method:
– For oven: Preheat to 350°F.
– For grill: Preheat to high, then reduce to medium-low before cooking.
Cook chicken (oven): Place chicken in a parchment-lined baking dish. Bake for 45–55 mins, until internal temperature reaches 165°F.
Cook chicken (grill): Sear chicken on the grate for 2–3 mins per side, or until breasts begin to brown. Move off direct heat. Continue cooking for another 4-6 minutes depending on thickness, until internal temperature reaches 165°F.
Rest and serve: Tent with foil and let chicken rest for 5 mins before serving to retain moisture. Serve warm.
TIPS
For authentic jerk flavor with added heat, add a Scotch bonnet pepper and remove the paprika and 1/2 tsp of allspice. This may change the estimated nutrition per serving.
ESTIMATED NUTRITION PER SERVING:
The information provided here is for educational purposes only and is not intended as medical or nutritional advice. Do not use ingredients that you are allergic to. Make sure food is cooked to a safe temperature and refer to an official food safety authority if unsure. Nutritional values are estimates only; always check nutrition labels of ingredients for actual values. Consult with a qualified healthcare professional before making any changes to your diet or lifestyle.
