Healthy Recipes - Juicy Jerk Chicken

Juicy Jerk Chicken

Spice up dinner with a succulent jerk chicken. This traditional Jamaican preparation features a rub of invigorating spices, including hot peppers, allspice, cinnamon and nutmeg. Onions are also used in the marinade and provide more than just pungent flavor; onions contain quercetin, an antioxidant that may help prevent cancer. Pair this chicken with whole grain rice and two or more vegetables for a tasty, well balanced meal.

Ingredients:

1 cup diced onions
3 green onions, chopped
2 Tbsp. fresh thyme leaves (or 2 tsp. dried)
1 Tbsp. chopped fresh ginger
1 to 3 Scotch bonnet or habanero peppers, according to taste
1 Tbsp. olive oil
1 tsp. ground allspice
1/2 tsp. freshly ground black pepper
1/2 tsp. ground cinnamon
1/4 tsp. freshly ground nutmeg
1/2 tsp. sea salt
1 lb. boneless skinless chicken breasts

Instructions:

In a blender or food processor, combine the onion, green onions, thyme, ginger, hot peppers, oil, allspice, black pepper, cinnamon, nutmeg and salt. Puree these into a paste (it will yield about 1 cup).

Rub the paste liberally over the chicken breasts. Arrange the chicken on a plate, cover it with plastic wrap and marinate it in the refrigerator for at least 2 hours to overnight.

Remove the chicken from the refrigerator and blot it with a paper towel to remove the excess marinade. Grill or broil the chicken, 6-8 minutes per side (turning once) until it reaches an internal temperature of 165 degrees.

Makes 4 servings.

Nutrition Information:

Per serving: 175 calories, 5 g total fat (<1 g saturated fat), 4 g carbohydrate,
27 g protein, 1 g dietary fiber, 367 mg sodium.

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