Low Fat Authentic Jamaican Jerk Chicken
Elevate your weeknight dinners with this flavorful and guilt-free Low Fat Authentic Jamaican Jerk Chicken recipe! This health-conscious twist on a traditional Caribbean favorite features tender, skinless chicken thighs marinated in a bold, fragrant blend of scallions, garlic, fresh ginger, habanero peppers, and classic warming spices like allspice, cinnamon, and nutmeg. With tangy lime juice, soy sauce, and a touch of brown sugar rounding out the marinade, each bite delivers a perfect balance of heat, sweetness, and zest. Oven-baked to perfection, this low-fat dish is as easy to prepare as it is delicious, requiring minimal prep time and simple pantry staples. Ideal for anyone craving the smoky, spicy essence of authentic Jamaican jerk chicken without the extra calories, serve this crowd-pleasing main with classic sides like rice and peas or a crisp salad for a vibrant, wholesome meal. Perfect for meal prep, family dinners, or a healthier take on spice-filled comfort food, this dish truly celebrates the iconic flavors of the Caribbean!
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Recipe Information
Ingredients
- 8 pieces Skinless chicken thighs
- 4 stalks Scallions
- 4 cloves Garlic cloves
- 1 inch piece Fresh ginger
- 1 whole Habanero peppers
- 2 tablespoons Soy sauce
- 2 tablespoons Lime juice
- 1 tablespoon Olive oil
- 1 tablespoon Brown sugar
- 1 teaspoon Ground allspice
- 0.5 teaspoon Ground cinnamon
- 0.5 teaspoon Ground nutmeg
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Salt
Instructions
Begin by preparing the marinade. Roughly chop the scallions, garlic, ginger, and habanero pepper (remove seeds for less heat).
In a food processor, combine the scallions, garlic, ginger, habanero pepper, soy sauce, lime juice, olive oil, brown sugar, allspice, cinnamon, nutmeg, ground black pepper, and salt. Blend until smooth.
Place the skinless chicken thighs in a large resealable bag or a shallow dish.
Pour the marinade over the chicken, ensuring all pieces are thoroughly coated. Seal the bag or cover the dish and refrigerate for at least 2 hours, ideally overnight for maximum flavor.
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly oil it.
Remove chicken from the marinade and place on the prepared baking sheet, arranging them in a single layer.
Bake in the preheated oven for about 40 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and is cooked through.
Once cooked, remove the chicken from the oven and let it rest for a few minutes before serving.
Serve the Jamaican jerk chicken with your favorite sides like rice and peas or a fresh garden salad for a complete meal.
Nutrition Facts
Calories |
995 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.4 g | 67% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 445 mg | 148% | |
| Sodium | 3889 mg | 169% | |
| Total Carbohydrate | 30.1 g | 11% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 11.6 g | ||
| Protein | 105.4 g | 211% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 167 mg | 13% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1567 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
