Cook the Book: Jerk Chicken

Gluten Free
Dairy Free
Health score
7%
Cook the Book: Jerk Chicken
45 min.
10
135kcal

Suggestions


Welcome to a culinary adventure that will transport your taste buds straight to the vibrant streets of Jamaica! Our Jerk Chicken recipe is not just a dish; it's an experience that celebrates the bold and exhilarating flavors of Caribbean cuisine. Perfectly gluten-free and dairy-free, this dish accommodates various dietary needs while remaining irresistibly delicious.

Imagine succulent pieces of chicken marinated in a fragrant blend of spices, including warm allspice and aromatic cinnamon, creating a symphony of flavors that dance on your palate. The spicy kick from the Scotch Bonnet chile combined with the sweetness of onion and scallions brings a delightful contrast that will leave you craving more.

This Jerk Chicken recipe is quick and easy to prepare, with a total cooking time of just 45 minutes. With only 135 calories per serving, it makes for a fantastic main course for lunch or dinner, whether you're hosting a gathering or enjoying a cozy meal at home. Serve it with your favorite sides and watch your guests savor every bite.

Join me in the kitchen as we unlock the secrets of this flavorful dish. Let the enticing aromas fill your home and inspire your culinary creativity. Get ready to impress your family and friends with this tantalizing Jerk Chicken that is sure to be the highlight of any meal!

Ingredients

  • 30 grams allspice toasted
  •  cinnamon sticks 
  • 15 mL rum dark
  • mL pepper black
  • 10 mL kosher salt 
  • 3.8 mL nutmeg grated
  • 85 grams onion minced
  •  spring onion minced
  •  scotch bonnet peppers minced
  • kilogram chicken breast boneless skinless

Equipment

  • food processor
  • oven
  • roasting pan
  • grill

Directions

  1. Make the jerk seasoning: Grind the toasted allspice berries, cinnamon, and nutmeg to a powder in a spice mill.
  2. Transfer the powder to a food processor and add the scallions, onion, chile, salt, pepper, and rum. Process to form a thick paste.
  3. Rub the jerk seasoning over the chicken; grill* for 3 minutes on each side. Continue cooking the breasts on a rack in a roasting pan in a 375°F (190°C) oven until they reach internal temperature of 165°F (74°C), about 15 minutes.

Nutrition Facts

Calories135kcal
Protein66.36%
Fat20.84%
Carbs12.8%

Properties

Glycemic Index
24.1
Glycemic Load
0.65
Inflammation Score
-3
Nutrition Score
11.668695680473%

Flavonoids

Isorhamnetin
0.43mg
Kaempferol
0.12mg
Quercetin
2.24mg

Nutrients percent of daily need

Calories:134.83kcal
6.74%
Fat:3.03g
4.66%
Saturated Fat:0.75g
4.72%
Carbohydrates:4.18g
1.39%
Net Carbohydrates:2.86g
1.04%
Sugar:0.64g
0.71%
Cholesterol:64mg
21.33%
Sodium:598.07mg
26%
Alcohol:0.51g
100%
Alcohol %:0.53%
100%
Protein:21.7g
43.4%
Vitamin B3:10.58mg
52.89%
Selenium:32.2µg
46%
Vitamin B6:0.78mg
38.81%
Phosphorus:219.93mg
21.99%
Vitamin B5:1.45mg
14.49%
Manganese:0.26mg
13.05%
Potassium:439.79mg
12.57%
Vitamin K:11.24µg
10.7%
Magnesium:33.85mg
8.46%
Vitamin C:5.37mg
6.51%
Vitamin B2:0.11mg
6.48%
Fiber:1.32g
5.29%
Vitamin B1:0.08mg
5.09%
Zinc:0.67mg
4.46%
Iron:0.77mg
4.3%
Calcium:37.09mg
3.71%
Vitamin B12:0.2µg
3.33%
Copper:0.06mg
3.23%
Folate:10.39µg
2.6%
Vitamin A:107.9IU
2.16%
Vitamin E:0.24mg
1.59%