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Dump-and-Bake Jerk Chicken
A rich, flavorful marinade coats this Dump-and-Bake Jerk Chicken, which comes together with just a few minutes of prep for an easy weeknight dinner!
Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 4 people
Calories: 3607 kcal
Course:
Dinner
Cuisine:
International
Ingredients
- 2 lbs. boneless, skinless chicken breasts, diced into bite-sized pieces
- 1 T. cornstarch
- salt and pepper to taste
- 1 T. orange zest
- 2 green onions, sliced (plus additional for garnish, if desired)
- 3 teaspoons minced fresh garlic (I like to use a squeeze bottle of minced garlic from the produce section as a shortcut)
- ½ sweet onion, cut into large chunks
- ½ jalapeno pepper, seeds and ribs removed*
- ½ cup less sodium soy sauce
- ¼ cup apple cider vinegar
- 2 tablespoons olive oil
- 2 tablespoons brown sugar
- 1 teaspoon fresh thyme leaves (or about ½ teaspoon dried thyme)
- ¼ teaspoon ground cloves
- ¼ teaspoon ground nutmeg
- ¼ teaspoon ground allspice
- Optional for serving: cooked rice; grilled fresh pineapple
Instructions
- Preheat oven to 425 degrees F. Spray a medium baking dish with cooking spray (I have used both a deep 9-inch by 6-inch dish and an 11-inch by 7-inch dish, and both work well).
- Place chicken in the prepared dish. Sprinkle with salt, pepper, and cornstarch and toss to coat.
- In a food processor or blender, puree orange zest, green onions, garlic, onion, jalapeno, soy sauce, vinegar, olive oil, brown sugar, thyme, cloves, nutmeg, and allspice. Pour sauce over chicken and stir to combine.
- Bake, uncovered, for 20 minutes. Stir, return to the oven for 5-10 more minutes, or until chicken is cooked through and sauce has thickened.
- Remove from oven. Garnish with sliced green onions just before serving.
Cup of Yum
Notes
- *Use more jalapeno for a spicy dish.
- To Grill Pineapple: Place 4 thickly-sliced fresh pineapple rounds on a grill or indoor grill pan that is heated to medium-high. Grill for about 1-2 minutes per side.
- Cooking Just for Two? Cut the ingredients in half and bake the chicken in a small dish. The cooking instructions remain the same.
Nutrition Information
Serving
1/4 of the chicken and sauce
Calories
360.7kcal
(18%)
Carbohydrates
12.9g
(4%)
Protein
54.2g
(108%)
Fat
9.8g
(15%)
Saturated Fat
1.8g
(9%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
132mg
(44%)
Sodium
1299.2mg
(54%)
Potassium
632.9mg
(18%)
Fiber
0.5g
(2%)
Sugar
7.3g
(15%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 3607
% Daily Value*
| Serving | 1/4 of the chicken and sauce | |
| Calories | 360.7kcal | 18% |
| Carbohydrates | 12.9g | 4% |
| Protein | 54.2g | 108% |
| Fat | 9.8g | 15% |
| Saturated Fat | 1.8g | 9% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 132mg | 44% |
| Sodium | 1299.2mg | 54% |
| Potassium | 632.9mg | 13% |
| Fiber | 0.5g | 2% |
| Sugar | 7.3g | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.