Healthy Jerk Chicken Breasts Recipe
Want a spicy kick without the grease? Try these Healthy Jerk Chicken Breasts! Freshly blended ingredients bring the heat, while the chicken stays tender from oven to your plate.
Servings: 4
Calories: 359kcal
Ingredients
- 2 cups coarsely chopped scallion
- 1/2 cup coarsely chopped onion
- 2 tablespoons white vinegar
- 1 tbsp low-sodium soy sauce
- 1 tablespoon canola oil
- 2 teaspoons salt
- 2 teaspoons thyme leaves
- 1 teaspoons brown sugar
- 2 teaspoons ginger
- 1 tsp ground 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 the pureed mixture to a bowl and add chicken. Toss to coat and refrigerate overnight.
- Preheat oven to 350°F (175°C) 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 the oven for 30 minutes.
Notes
Store leftover Boneless Jerk Chicken in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze the chicken in a freezer-safe container for up to 3 months.
To reheat, thaw overnight in the refrigerator if frozen, then warm in a 350 degrees F (175 degrees C) oven for about 10-15 minutes until heated through.
Nutrition
Serving: 1serving | Calories: 359kcal | Carbohydrates: 8g | Protein: 50g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.1g | Cholesterol: 145mg | Sodium: 1580mg | Potassium: 1054mg | Fiber: 2g | Sugar: 3g | Vitamin A: 642IU | Vitamin C: 20mg | Calcium: 67mg | Iron: 2mg
