Healthy Jamaican Jerk Chicken Recipe
🍗 OVW Jerk Chicken Recipe
🧂 Ingredients:
- 10 bone-in, skin-on chicken pieces (thighs and legs recommended)
- 6 green onions (scallions)
- 4 garlic cloves
- 2 habanero peppers (or Scotch bonnet, for authenticity)
- 1.5-inch piece fresh ginger
- ⅓ cup fresh lime juice
- ¼ cup soy sauce
- 1½ tablespoons brown sugar
- 1 tablespoon fresh thyme leaves
- 1 teaspoon ground allspice
- 1 teaspoon black pepper
- ½ teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
🥣 Marinade Instructions:
- Add all ingredients (except chicken) to a food processor or blender.
- Pulse until the mixture is coarse—not fully pureed.
- Place chicken in a large resealable bag or container.
- Pour marinade over chicken, seal, and massage to coat thoroughly.
- Refrigerate and marinate for 3 to 24 hours (overnight preferred).
🔥 Cooking Instructions:
Oven Method:
- Preheat oven to 375°F (190°C).
- Line a baking sheet with foil and spray with non-stick cooking spray.
- Remove chicken from marinade and arrange on the sheet with space between pieces.
- Bake for 45–50 minutes, broiling for the last few minutes to crisp the skin.
Grill Method:
- Preheat grill to medium-high (about 400°F).
- Clean and oil the grates.
- Grill chicken, turning occasionally, for 30 minutes or until cooked through.
🍽️ Serving Suggestions:
Pair with coconut rice, fried plantains, or fresh pineapple salsa for a full Caribbean experience.
🍗 Nutritional Facts (per 1 piece / approx. 130g)
- Calories: 280–294 kcal
- Protein: 25–27g
- Total Fat: 16–19g
- Saturated Fat: 3.9–4.7g
- Cholesterol: 78–99mg
- Carbohydrates: 3.7–5.5g
- Dietary Fiber: 0.6–0.8g
- Sugars: 1.4–2.7g
- Sodium: 269–639mg
- Potassium: 286–296mg
🌿 Vitamin & Mineral Highlights
- Vitamin A: ~7% DV
- Vitamin C: ~5% DV
- Calcium: ~2–3% DV
- Iron: ~10–11% DV
- Vitamin D: 0% DV
