This quick and easy, slimming-friendly Jerk Chicken brings some Caribbean sunshine to dinner – whether you’re calorie counting or following a plan like Weight Watchers.
For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍
This fab recipe was inspired by Teresa, who is one of the admin team for our Facebook Group!
If you love the taste of the Caribbean, we’ve got some tasty ideas that’ll be right up your street!
How many Calories are in this Jerk Chicken?
There are 213 calories in each portion of our slimming friendly Jerk Chicken. This means it falls into our Everyday Light recipe category.
This recipe is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
What diets is this Jerk Chicken suitable for?
This recipe is suitable if you’re gluten free as long as you swap out the following ingredients for gluten free versions;
- Stock cubes
- Soy Sauce
You could also enjoy this Jerk Chicken if you’re dairy free.
Please make sure to double, and triple check all of your ingredients if you’re cooking for people with allergies.
How Weight Watchers friendly is this Jerk Chicken?
There are 8 Points per portion of this recipe. That leaves you with plenty of points to enjoy an accompaniment!
How to make this Jerk Chicken
This version of Jerk Chicken is faff free and so simple. Here’s a summary;
- Cut the chicken in half and place in a baking tray
- Mix the sauce ingredients together and pour over the chicken
- Bake in a preheated oven until cooked through
- Serve with your choice of accompaniment from the list below
What should you should serve with Jerk Chicken?
Any of the following go really well with Jerk Chicken . It’s one of those dishes that goes with pretty much anything!
Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.
Do you need any special ingredients to make Jerk Chicken?
This Jerk Chicken has so much flavour, with just a few ingredients. It’s also really versatile and you can add loads of different vegetables to it too!
You’ll need some Jerk Seasoning. This is readily available in the supermarkets. Just make sure you check the nutritional values of whichever brand you buy as they can vary.
If you prefer an extra kick to your meal, then why not add some extra chilli?
You could also make this recipe with chicken breasts instead of chicken thigh fillets – you’d just need to check the cooking times as these can vary depending on the cut of meat.
Can you cook Jerk Chicken another way?
If you wanted to, you could cook this Jerk Chicken on the barbecue.
Just be careful to cook it on a low heat or indirectly, so you don’t burn it as the honey will catch quite easily.
How do you know when Jerk Chicken is cooked?
You should cook this Jerk Chicken until it is cooked through and the juices run clear.
This should take approx 30 minutes in the oven.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Jerk Chicken in the fridge?
Once you’ve served it, ideally you should eat this dish within 4 hours.
If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Jerk Chicken in the fridge for approximately 3 days or so.
Can I freeze Jerk Chicken?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Jerk Chicken?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then leave to stand for a minute. Cook for a further 3-5 minutes until piping hot.
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We are super excited to have released a 6 month food planner that works perfectly alongside our recipe book.
Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page.
We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available NOW!!
The book features 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!
Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing. Check out our cookbook page for more information!