This medium-hot jerk chicken recipe was adapted from http://www.cityline.ca/2014/03/jerk-chicken-with-homemade-marinade/
Jerk Chicken
Serves: 4
Ingredients
Marinade:
- ¼ cup dried minced onion
- 1 tsp honey
- 1 tsp ground thyme
- 1 tsp ground allspice
- 1 tsp ground cinnamon
- ½ tsp black pepper (or more, if you want a more peppery taste)
- ½ tsp ground nutmeg
- ½ tsp red pepper flakes, depending on taste
- 3 Tbs no sodium soy sauce substitute (see recipe)
- 1 Tbs canola oil
- 1 Tbs apple cider vinegar
Chicken:
- 2 lb boneless, skinless chicken thighs
Instructions
Marinade:
- Whisk all marinade ingredients together until well mixed. Store the marinade covered in the refrigerator, for up to 3 days. (Or freeze it to use later.)
Jerk Chicken:
- Place 1 recipe (about 1 cup) of jerk marinade (recipe above) in a ziplock plastic bag. Add chicken. Seal the bag, gently pressing out all of the air. Massage the bag to ensure that the marinade is coating all of each of the chicken pieces.
- Refrigerate 12-24 hours, massaging every few hours to make sure the marinade continues to coat all of the chicken. When you are ready to cook, preheat the grill. Then remove the bag from the refrigerator and let it sit 5-10 minutes. Then remove the chicken, discarding the remaining marinade. Place the chicken on the hot grill, turning often to reduce blackening. Continue to cook until chicken is cooked through (internal temperature should reach 165 degrees.)
- When the chicken is completely cooked, remove from the grill and place on a clean plate. Cover with aluminum foil and let it sit covered for 5 minutes before serving.
Nutrition Information
Serving size: 4 oz. Sodium: 60 mg. Our estimates assume the use of fresh chicken with only 3% sodium per serving (instead of chicken that has been infused with a high-sodium broth).
Note that sodium percentages depend on which daily reference you use. The estimated 60 mg of sodium per serving implies that one serving of this recipe provides:
– 3% of the U.S. FDA daily reference value for sodium for a 2,000-calorie diet that includes 2,400 mg sodium, or
–4% of the American Heart Association recommendation of 1,500 mg sodium per day, or
– 6% of the Ménière’s diet recommendation of 1,000 mg sodium per day.
