Jerk Chicken Marinade

11 35 219
Ingredients Minutes Calories
Prep Cook Servings
5 min 30 min 4
Jerk Chicken Marinade
Health Highlights

Ingredients


454 gm Chicken breast, boneless, skinless
1 tsp, leaves Thyme, dried
1 tsp Allspice, ground
2 tbsp unpacked Brown sugar
1/2 tsp Salt
1/2 tsp Black pepper
1/2 tbsp Garlic powder
1/2 tsp Cinnamon
1 dash Cayenne pepper
2 tbsp Olive Oil, Extra Virgin
2 tbsp Lime juice (fresh)

Instructions


Combine all ingredients in a heavy duty freezer bag. Add chicken breasts and turn to coat in marinade.

Fridge: Marinate the chicken in the fridge for 2-24 hours.

Freezer: If freezing, place in the freezer immediately. Thaw in the fridge overnight, or by immersing the bag in a bowl of cold water for a couple of hours.

To bake:

Heat oven to 425°F. Bake chicken in a shallow baking dish for 10 minutes, flip over, then bake for another 10-20 minutes.

For 5-7 oz chicken breasts, bake for 20 minutes total. For 10 oz and larger chicken breasts, bake for at least 25 minutes.

Allow chicken to rest at room temperature for 5-10 minutes before slicing.

Note: This marinade has a bit of a spicy kick. Feel free to reduce the cayenne for a less spicy version. Serve with mango!

Nutrition Facts

Per Portion

Calories 219
Calories from fat 89
Calories from saturated fat 15.5
Total Fat 9.9 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 5.5 g
Cholesterol 83 mg
Sodium 350 mg
Potassium 421 mg
Total Carbohydrate 6.9 g
Dietary Fiber 0.6 g
Sugars 4.6 g
Protein 25.8 g

Dietary servings

Per Portion


Meat 1.3

Energy sources


Pygal12%412.2803957363758113.4031952151129341%458.46990004759977234.2751484595501747%292.5844962899967187.3454450732649812%41%47%CarbohydratesFatProtein
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