June 8, 2017

Healthy Summer Recipe – Jamaican Jerk Chicken

Warm weather means fun and hanging out with friends. Check out this simple — and healthy — dish that’s great for any summer gathering.

Jamaican Jerk Chicken

Ingredients

  • ½ tsp cinnamon, ground
  • 1½ tsp allspice, ground
  • 1½ tsp black pepper, ground
  • 1 Tbsp hot pepper, chopped
  • 1 tsp hot pepper, crushed, dried
  • 2 tsp oregano, crushed
  • 2 tsp thyme, crushed
  • ½ tsp salt
  • 6 cloves garlic, finely chopped
  • 1 cup onion, pureed or finely chopped
  • ¼ cup vinegar
  • 3 Tbsp brown sugar (can substitute Splenda brown sugar blend instead)
  • 8 pieces chicken, skinless (4 breasts, 4 drumsticks)

Preparation

  • Preheat oven to 350 degrees F. Wash chicken and pat dry.
  • Combine all ingredients except chicken in large bowl.
  • Rub seasonings over chicken and marinate in refrigerator for 6 hours or longer.
  • Space chicken evenly on nonstick or lightly greased baking pan. Cover with aluminum foil and bake for 40 minutes.
  • Remove foil and continue baking for an additional 30-40 minutes or until the meat can easily be pulled away from the bone with a fork.

Nutritional information – per serving

  • 113 calories
  • 3 g total fat
  • 1 g saturated fat
  • 49 mg cholesterol
  • 161 mg sodium
  • 1 g total fiber
  • 16 g protein
  • 6 g carbohydrates
  • 192 mg potassium

Serves 10 (serving size: ½ breast or 2 small drumsticks)


Reviewed by Mary Lindsey Jackson, RD, LDN, Clinical Nutritionist Educator for Mission Weight Management — missionweight.org or (828) 213-4100.
Recipes courtesy of the National Heart, Lung and Blood Institute — nhlbi.nih.gov/health

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