5.0 from 3 votes
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 pan to oven.
Prep Time
20 mins
Cook Time
20 mins
Additional Time
8 hrs
Total Time
9 hrs
Servings: 4
Calories: 359 kcal
Course:
Main Course
Cuisine:
Caribbean
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.
Cup of Yum
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 Information
Serving
1serving
Calories
359kcal
(18%)
Carbohydrates
8g
(3%)
Protein
50g
(100%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
6g
Trans Fat
0.1g
Cholesterol
145mg
(48%)
Sodium
1580mg
(66%)
Potassium
1054mg
(30%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
642IU
(13%)
Vitamin C
20mg
(22%)
Calcium
67mg
(7%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 359
% Daily Value*
| Serving | 1serving | |
| Calories | 359kcal | 18% |
| Carbohydrates | 8g | 3% |
| Protein | 50g | 100% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 145mg | 48% |
| Sodium | 1580mg | 66% |
| Potassium | 1054mg | 22% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 642IU | 13% |
| Vitamin C | 20mg | 22% |
| Calcium | 67mg | 7% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.