Jamaican jerk chicken
100%
1
Nutrition balance score
Good
Glycemic Index
52
Low
Glycemic Load
28
High
Nutrition per serving
Calories482.9 kcal (24%)
Total Fat17.9 g (26%)
Carbs53.2 g (20%)
Sugars11.1 g (12%)
Protein28.2 g (56%)
Sodium991.7 mg (50%)
Fiber3.7 g (13%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
750gChicken breast
20gOlive oil
50gLime juice
40gSoy sauce
low sodium
100gOnion
20gGarlic cloves
15gGinger
100gScallions
20gJalapeño
or Scotch bonnet for more heat
10gAllspice
ground
10gThyme
fresh
5gCinnamon
ground
3gNutmeg
ground
15gBrown sugar
5gBlack pepper
5gSalt
200gBasmati rice
uncooked
150gCoconut milk light canned
300gWater
3gSalt
5gOlive oil
for cooking the rice
10gScallions
optional, for garnish
50graisins
Instructions
Step 1
For the Jerk Chicken:
Step 2
Prepare the marinade:
Step 3
In a blender or food processor, combine the onion, garlic, ginger, scallions, jalapeño, lime juice, soy sauce, olive oil, allspice, thyme, cinnamon, nutmeg, brown sugar, black pepper, and salt. Blend until smooth.
Step 4
Marinate the chicken:
Step 5
Place the chicken thighs in a large bowl or resealable bag and pour the marinade over them. Let it marinate for at least 2 hours, preferably overnight.
Step 6
Cook the chicken:
Step 7
Preheat your grill or oven to 200°C (400°F).
Step 8
Grilling: Grill the chicken for about 6-8 minutes per side until fully cooked (internal temperature should reach 75°C/165°F).
Step 9
Oven: Bake the chicken in a preheated oven for 25-30 minutes until the internal temperature reaches 75°C/165°F.
Step 10
Rest and portion:
Step 11
Let the chicken rest for 5 minutes before slicing or serving. Divide into 5 portions.
Step 12
For the Coconut Rice:
Step 13
Rinse the rice:
Step 14
Wash the rice under cold water until the water runs clear.
Step 15
Cook the rice:
Step 16
In a medium saucepan, heat the olive oil. Add the rice and lightly toast it for 2-3 minutes. Add the coconut milk, water, and salt. Stir well and bring to a boil.
Step 17
Simmer the rice:
Step 18
Once boiling, reduce the heat to low, cover, and let it simmer for about 15-18 minutes, or until the rice is fully cooked and has absorbed the liquid.
Step 19
Fluff and serve:
Step 20
Let the rice sit for 5 minutes, then fluff it with a fork. Optionally, garnish with chopped scallions.
Step 21
Divide the coconut rice into 5 equal portions.
Notes
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