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.
2 tsp (10 mL) ground allspice
1/2 tsp (2 mL) ground nutmeg
1/2 tsp (2 mL) salt
1 tsp (5 mL) packed brown sugar
2 Tbsp (30 mL) thyme
1 Tbsp (15 mL) chili flakes
1 tsp (5 mL) ground ginger
2 tsp (10 mL) black pepper
2 Tbsp (30 mL) extra virgin olive oil
1 Tbsp (15 mL) minced garlic
2 limes (juice and zest)
4 skinless, boneless chicken breasts (each about 120 g)
1/2 cup (125 mL) tomatoes, diced
1 Tbsp (15 mL) cilantro, chopped
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.
Serves four. 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
Best Health Magazine, October 2011. Photo: Michael Alberstat; Food Stylist: Carol Dudar
