Chicken & PoultryHealthyMain DishTropical, Caribbean, and Hawaiian

Jamaican Jerk Chicken, Lightened Up

This Jamaican Jerk Chicken recipe is easy and healthy! Puree fresh ingredients into a paste, marinate the chicken, brown it in a pan and finish in the oven.

Healthy Jamaican Jerk Chicken Recipe: This Jamaican Jerk Chicken recipe is easy and healthy! Puree fresh ingredients into a paste, marinate the chicken, brown it in a pan and finish in the oven.

I love, love, love Jerk Chicken but most of the time I find it overly greasy for my taste.

This Jamaican Jerk Chicken recipe is easy and healthy! Puree fresh ingredients into a paste, marinate the chicken, brown it in a pan and finish in the oven.

I decided to make a lightened up version with boneless, skinless chicken breasts because they are the easiest of all protein.

This Jamaican Jerk Chicken recipe is easy and healthy! Puree fresh ingredients into a paste, marinate the chicken, brown it in a pan and finish in the oven.

Don’t get me wrong, I love me some dark meat, but when it comes to ease and convenience you just can’t beat the boneless, skinless chicken breasts.

This Jamaican Jerk Chicken recipe is easy and healthy! Puree fresh ingredients into a paste, marinate the chicken, brown it in a pan and finish in the oven.

Anywho, this recipe is super simple and just takes a bit of marinating time to let the chicken soak up those traditional jerk flavors. The process goes like this:

  1. Put a bunch of stuff in a blender and blend it.
  2. Pour that stuff over some chicken. Marinate overnight.
  3. Cook the chicken.

Simple, yet effective.

Healthy Jamaican Jerk Chicken Recipe

 

Here’s the Recipe!

Jamaican Jerk Chicken Recipe, Lightened Up

This Jamaican Jerk Chicken recipe is easy and healthy! Puree fresh ingredients into a paste, marinate the chicken, brown it in a pan and finish in the oven.
5 from 1 vote
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Course: Main Dish
Cuisine: Caribbean
Prep Time: 20 mins
Cook Time: 40 mins
Additional Time: 8 hrs
Total Time: 9 hrs
Servings: 4
Calories: 498kcal
Author: The Wanderlust Kitchen
Print Recipe

Ingredients

  • 2 cups coarsely chopped scallion
  • 1/2 cup coarsely chopped onion
  • 2 tablespoons white vinegar
  • 1 tablespoon low sodium soy sauce
  • 1 tablespoon canola oil
  • 2 teaspoons salt
  • 2 teaspoons thyme
  • 1 teaspoons brown sugar
  • 2 teaspoons ginger
  • 1 teaspoon allspice
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon pepper
  • 1/8 teaspoon cinnamon
  • 2 garlic cloves - peeled
  • 1 or 2 Scotch bonnet or habanero peppers - seeded
  • 1 Tablespoon canola oil
  • 2 pounds boneless - skinless chicken breast

Instructions

  • Combine all ingredients up to the Scotch bonnet peppers in a blender and process until smooth.
  • Transfer pureed mixture to bowl and add chicken. Toss to coat, refrigerate over night.
  • Preheat oven to 350 degrees Fahrenheit and discard marinade. Heat a Tablespoon of oil in a cast iron or other heavy-bottomed skillet over medium-high heat. Cook chicken for four minutes per side until browned. Transfer to a foil-lined baking sheet and place in oven for 30 minutes.
Nutrition Facts
Jamaican Jerk Chicken Recipe, Lightened Up
Serving Size
 
1 serving
Amount per Serving
Calories
498
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
11
g
Cholesterol
 
193
mg
64
%
Sodium
 
1370
mg
60
%
Carbohydrates
 
14
g
5
%
Fiber
 
3
g
13
%
Sugar
 
6
g
7
%
Protein
 
73
g
146
%
* Percent Daily Values are based on a 2000 calorie diet.
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About the Author

Anetta

Hi, I'm Anetta! Welcome to The Wanderlust Kitchen, where I share recipes and travel stories from all around the world. Here you'll find a world of recipes you can have confidence in. These recipes celebrate authentic food heritage as well as modern techniques and ingredients. I believe that food brings us together as much as it sets us apart. Be brave, try something new!

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Comments:

  1. We went to Montego Bay, Jamaica several years ago on a cruise. So much fun! We fell in love with jerk chicken then. Can’t wait to try this recipe! Thanks so much!!