Jerk Chicken (Low Carb Version)

Jerk chicken is one of my favourite ways to have chicken and this recipe is definitely the bee’s knees. I have been making jerk chicken for many years and thought I’d finally share this delicious recipe.

Jerk chicken is spicy hot peppered chicken that is a popular dish in Jamaica. Though this is for baked jerk chicken, it was originally cooked on a BBQ or a jerk pan as it’s known in Jamaica and the Caribbean. Over the years, it has become popular to bake this chicken and still achieve a gorgeous flavour.

The flavours are savoury along with sweet which come from adding sugar to the marinade. The heat and spice come from the scotch bonnet peppers. These peppers are very common in the Caribbean and West Indies and are used in many jamaican dishes. As this is a low carb version, sweetener is used instead of brown sugar to achieve the sweetness but you honestly cannot taste the difference.

Now, I must admit, this chicken is extremely spicy so make this recipe with caution.  Be sure that you can handle the spice before giving it a try. As well as being spicy, this jerk chicken is also succulent and flavoursome and if you love spicy food, you will love this recipe.

Don’t be put off by the amount of ingredients needed. It may seem like a lot but trust me, the end results are so worth it. Serve this chicken with cauliflower rice or a salad to keep it low carb. If you’re not eating a low carb diet then it goes great with rice n peas or basmati rice and some veggies.

Ingredients for Jerk Chicken (Low Carb Version)

• 6 - 8 pieces raw chicken (skinless thighs, drumsticks, chicken breasts)
• 1 teaspoon salt (optional)
• ½ teaspoon black pepper
• 2 teaspoon garlic granules
• 2 teaspoon onion granules
• 1½ teaspoon ground nutmeg
• 1½ teaspoon ground cinnamon
• 1 teaspoon pimento or all spice

For the Marinade

• 4 scotch bonnet chilli peppers (stem removed)
• 2 spring onions (chopped)
• 1 small onion (chopped)
• 4 garlic cloves (chopped)
• 20g fresh ginger (chopped)
• 2 sprigs fresh thyme (chopped)
• 1 teaspoon sweetener
• 85ml sunflower oil
• 20ml soy sauce
• 1 small lime juice
• 25ml white wine vinegar

How to Make Jerk Chicken (Low Carb Version)

1. Place the clean chicken in a large bowl and season with salt, black pepper, garlic granules, onion granules, ground nutmeg, ground cinnamon and pimento (all spice). Mix all the seasoning into the chicken and then add the seasoned chicken to a clear food bag. If you don’t have a food then just leave the chicken in the bowl.

2. Make the marinade by blending all the ingredients for the marinade. You can also do this in a food processor. Pour the marinade onto the chicken in the bag or into the bowl if you left the chicken in the bowl. Ensure the marinade coats all the chicken then place the chicken in the fridge for around 2 – 4 hours.

3. Preheat the oven to gas mark 6/400^oF/200^oC and line a baking tray with foil, this makes it easier to clean the tray after. Remove the chicken from the fridge, remove them from the marinade and place them on the baking tray ensuring there is space between each piece. Leave the chicken to sit on the tray at room temperature for 10 minutes.

4. Bake the chicken in the oven for around 55 minutes, turning them half way through. Once baked, remove them from the oven and allow them to cool for 10 minutes before serving.

Recipe Tips

• I use 4 scotch bonnet peppers for this recipe. You can make this chicken even spicier by using 6 scotch bonnet peppers. If you’d prefer it less spicy then just use 2.
• When making this recipe for children, you can leave out the scotch bonnet peppers. When I make this recipe, I ususally make 2 marinades. One without the chillis and one with the chillis, so my daughter can still enjoy this recipe.
• If you follow a low sodium or low salt diet then leave out the salt and soy sauce from the recipe.
• Marinate the chicken for a minimum of 2 hours, I usually marinate the chicken the night before to cook the following day.
• When handling the marinade, ensure you use plastic gloves. If you don’t have any plastic gloves, then ensure the marinade doesn’t touch your skin.
• Discard any leftover marinade as it has been in contact with the chicken and can breed bacteria.
• You can also make this recipe with chicken breasts.

Nutrition

Calories	Fat	Saturates	Carbs
218kcal	16.2g	2.8g	4.4g
Sugars	Fibre	Protein	Salt
2.6g	1.2g	13.1g	0.71g

Storage

Cooked jerk chicken can last in the fridge for up to 3 days though personally I ensure I use it within 2 days.

More Chicken Recipes

• Grilled Lemon and Herb Chicken
• Spicy Chicken Wings with Avocado Salad
• Healthy Lemon Chicken Salad with Roasted Peppers