Low Fat Jerk Chicken Thighs
Elevate your weeknight dinners with this irresistible recipe for Low Fat Jerk Chicken Thighs that packs bold Caribbean flavors without the guilt. Featuring tender, skinless chicken thighs marinated in a vibrant blend of fresh green onions, fiery scotch bonnet peppers, aromatic garlic, and warming spices like allspice, cinnamon, and nutmeg, this dish is both delicious and heart-healthy. The lime juice, soy sauce, and a touch of brown sugar add tangy sweetness to perfectly balance the heat, while oven-baking makes it easy and efficient. Ready in just 60 minutes (with minimal prep), these low-fat jerk chicken thighs are perfect for pairing with steamed rice, a crisp salad, or your favorite roasted vegetables. Ideal for meal-prepping or entertaining, this recipe offers mouthwatering flavor with fewer calories.
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Recipe Information
Ingredients
- 8 pieces skinless chicken thighs
- 4 stalks green onions
- 4 cloves garlic cloves
- 1 tablespoon fresh ginger
- 2 pieces scotch bonnet peppers
- 2 tablespoons fresh thyme leaves
- 1 teaspoon allspice
- 1 teaspoon ground cinnamon
- 1 teaspoon nutmeg
- 2 tablespoons soy sauce
- 2 tablespoons fresh lime juice
- 1 tablespoon olive oil
- 1 tablespoon brown sugar
- 1 teaspoon freshly ground black pepper
- 1 teaspoon salt
Instructions
In a blender or food processor, combine green onions, garlic, ginger, scotch bonnet peppers, fresh thyme, allspice, cinnamon, nutmeg, soy sauce, lime juice, olive oil, brown sugar, black pepper, and salt. Blend until smooth to create the jerk marinade.
Place the skinless chicken thighs in a large resealable plastic bag or a glass container with a lid. Pour the jerk marinade over the chicken, ensuring each piece is thoroughly coated. Seal the bag or cover the container, and refrigerate for at least 2 hours, or overnight for best results.
Preheat your oven to 375°F (190°C).
Arrange the marinated chicken thighs in a single layer on a baking sheet lined with parchment paper or a lightly greased baking dish.
Bake the chicken in the preheated oven for 35-40 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
For a slightly charred effect, switch the oven to broil for the last 3-4 minutes of cooking, keeping a close eye on the chicken to prevent burning.
Remove from oven and let the chicken rest for about 5 minutes before serving.
Serve the low-fat jerk chicken thighs with steamed rice, roasted vegetables, or a fresh salad.
Nutrition Facts
Calories |
1006 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.8 g | 68% | |
| Saturated Fat | 13.7 g | 68% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 445 mg | 148% | |
| Sodium | 3890 mg | 169% | |
| Total Carbohydrate | 30.9 g | 11% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 12.0 g | ||
| Protein | 105.6 g | 211% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 201 mg | 15% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1605 mg | 34% | |
*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.
