Jerk Chicken Marinade

11 35 209
Ingredients Minutes Calories
Prep Cook Servings
5 min 30 min 4
Jerk Chicken Marinade
Health Rating

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
1/4 tsp Cayenne pepper
2 tbsp Olive oil
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 209
Calories from fat 79
Calories from saturated fat 12.6
Total Fat 8.8 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 5.6 g
Cholesterol 65 mg
Sodium 357 mg
Potassium 328 mg
Total Carbohydrate 6.9 g
Dietary Fiber 0.6 g
Sugars 4.6 g
Protein 25.7 g

Dietary servings

Per Portion


Meat 1.3

Energy sources


Pygal13%415.08153502816253114.5677403023649738%459.29796823380497232.5751877439150249%292.2927630825738192.260822694591213%38%49%CarbohydratesFatProtein
Recipe from:
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