Jerk Chicken
While jerk seasonings are easily accessible in most grocery stores, they can be high in fat. Preparing your own is easy and will allow you to control the heat and spice.
Best Health Magazine, October 2011. Photo: Michael Alberstat; Food Stylist: Carol Dudar
| Servings |
| 4servings |
| Servings |
| 4servings |
Ingredients
- 2 tsp ground allspice
- 1/2 tsp ground nutmeg
- 1/2 tsp salt
- 1 tsp brown sugar packed
- 2 tbsp thyme
- 1 tbsp chili flakes
- 1 tsp ground ginger
- 2 tsp black pepper
- 2 tbsp extra virgin olive oil
- 1 tbsp garlic minced
- 2 limes (juice and zest)
- 4 skinless boneless chicken breasts (each about 120 g)
- 1/2 cup tomatoes diced
- 1 tbsp cilantro chopped
Servings: servings
Units:
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Ingredients
Servings: servings
Units:
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Instructions
- In a medium bowl, mix together all ingredients except chicken, tomatoes and cilantro.
- Place chicken in the bowl and cover with jerk marinade. Marinate in fridge overnight or for at least four hours, stirring a few times.
- Preheat oven to 375°F. Place chicken on a baking pan (discard excess marinade) and roast until cooked through, about 20 minutes. To grill, preheat grill to medium-high. Cook on each side for five to six minutes. Garnish with tomatoes and cilantro.
Recipe Notes
Per serving: 220 calories, 28 g protein, 9 g fat (2 g saturated fat), 7 g carbohydrates, 2 g fibre, 68 mg cholesterol, 390 mg sodium
