Low Sodium Authentic Jamaican Jerk Chicken
Discover the bold, vibrant flavors of the Caribbean with this Low Sodium Authentic Jamaican Jerk Chicken recipe—a health-conscious twist on a classic island favorite! Marinated in a zesty blend of fiery scotch bonnet peppers, fresh thyme, green onions, and fragrant spices like cinnamon, nutmeg, and allspice, this dish delivers all the mouthwatering heat and complexity without the excess sodium. A touch of brown sugar, lime juice, and low-sodium soy sauce adds a perfectly balanced sweetness and tang, while baking and grilling ensure juicy, smoky perfection. Whether paired with rice and peas, fried plantains, or a crisp salad, this recipe is a must-try for anyone seeking nutrient-rich meals that don’t compromise on authentic flavor. Your journey to the heart of Jamaican cuisine starts here!
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Recipe Information
Ingredients
- 2 pounds Bone-in chicken pieces (legs, thighs, drumsticks)
- 2 whole Scotch bonnet peppers
- 2 tablespoons Fresh thyme leaves
- 4 whole Green onions (scallions), chopped
- 4 whole Garlic cloves
- 1 tablespoon Ginger, fresh and grated
- 1 tablespoon Whole allspice berries (ground to make a powder)
- 0.5 teaspoon Cinnamon powder
- 0.5 teaspoon Nutmeg, ground
- 1 teaspoon Black pepper
- 2 tablespoons Low sodium soy sauce
- 2 tablespoons Olive oil
- 2 tablespoons Lime juice, freshly squeezed
- 1 tablespoon Brown sugar
Instructions
Start by preparing the Jerk marinade. In a blender, combine scotch bonnet peppers, thyme leaves, chopped green onions, garlic cloves, grated ginger, ground allspice, cinnamon, nutmeg, black pepper, low sodium soy sauce, olive oil, lime juice, and brown sugar. Blend the ingredients until smooth to form a marinade.
Place the chicken pieces in a large bowl or resealable plastic bag. Pour the marinade over the chicken, ensuring each piece is well coated. For best results, cover and refrigerate the chicken for at least 4 hours, preferably overnight.
Preheat your oven to 375°F (190°C). Prepare a baking sheet by lining it with aluminum foil or lightly oiling it.
Arrange the marinated chicken pieces on the prepared baking sheet, ensuring they're spaced out for even cooking.
Bake the chicken in the preheated oven for about 45–50 minutes, or until the chicken is cooked through and the internal temperature reaches 165°F (75°C). Turn the chicken pieces halfway through baking to ensure even cooking.
For an authentic touch, finish the chicken on the grill. Preheat your grill to medium-high heat. Place the chicken on the grill for about 3–5 minutes on each side to achieve a smoky flavor and crispy skin.
Remove the chicken from the grill and let it rest for a few minutes before serving. Serve with traditional sides such as rice and peas, fried plantains, or a fresh salad.
Enjoy your Low Sodium Authentic Jamaican Jerk Chicken, packed with flavor and without the extra salt!
Nutrition Facts
Calories |
356 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.7 g | 37% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1162 mg | 51% | |
| Total Carbohydrate | 22.6 g | 8% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 10.8 g | ||
| Protein | 4.4 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 86 mg | 7% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 321 mg | 7% | |
*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.
