Jerk Chicken

  • 5MINS
  • 30MINS
  • Serves 4
  • 213KCAL

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.

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Easy Peasy Jerk Chicken pinchofnom.com
4

NutritionPer Serving

  • Calories213
  • Carbs8g
  • Protein31g
  • Fat6g
  • Saturates1g
  • Sugars7g

Jerk Chicken - Pinch of Nom Slimming Recipes

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 to know 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!

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 or triple check all of your ingredients if you’re cooking for people with allergies.

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.

Hints & Tips

Below we added some of our communities most common hints and tips. We hope you find them useful.

1
NEW TIP
Served with Jamaican Rice and Peas
So so good and full of flavour
I absolutely love this dish, definitely a new favourite for me. I marinated the chicken in the mix for 6 hours in the fridge and then put it in the oven! The chicken was then so full of flavour and tasted delicious!

We love hearing from you, submit any tips or tricks you have for this dish and we’ll review them and add some of them here. Just click here.

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‘Super super tasty!’

Megan Benwell

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.

Step 1

Preheat the oven to 160°C. Remove any fat or skin from the chicken, cut each piece of chicken in half so it’s the same size and place in a baking dish which has been sprayed with Low calorie cooking spray.

Step 2

Mix the honey, jerk seasoning, stock cubes, soy sauce and garlic salt in a bowl. Spread all over the pieces of chicken and cook in the oven for 25-30 minutes until cooked through.

Step 2 pinchofnom.com

Step 3

Serve with your choice of accompaniment!

Jerk Chicken - Pinch of Nom Slimming RecipesWhat 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!

Jamaican Rice and Peas pinchofnom.com
Easy Peasy
  • 25MINS
  • 234KCal
Savoury Rice pinchofnom.com
Easy Peasy
  • 35MINS
  • 379KCal
Pineapple Salsa pinchofnom.com
Easy Peasy
  • 10MINS
  • 47KCal
Coleslaw pinchofnom.com
Cookbook Quick & Easy pinchofnom.com
  • 15MINS
  • 80KCal

Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values.

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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Jerk Chicken

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.
  • Prep Time
    5 MINS
  • Cook Time
    30 MINS
  • KCals 213
  • Carbs 8G

Ingredients

  • 600 grams Chicken thigh fillets
  • tbsp Runny Honey
  • 2 tbsp Jerk Seasoning
  • 3 tbsp Dark Soy Sauce
  • 2 Chicken Stock Cubes Crumbled
  • ½ tsp Garlic Salt
  • Low Calorie Cooking Spray

We use a fan assisted oven for all of our recipes. Check out our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. Pre-heat the oven to 160°C. Remove any fat or skin from the chicken, cut each piece of chicken in half so it's the same size and place in a baking dish which has been sprayed with Low calorie cooking spray.
  2. Mix the honey, jerk seasoning, stock cubes, soy sauce and garlic salt in a bowl. Spread all over the pieces of chicken and cook in the oven for 25-30 minutes until cooked through.
  3. Serve with your choice of accompaniment!

Looking for Slimming World Syns or Weight Watchers (WW) Points?

With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.



We agreed with Slimming World to remove their trademarked terms from our website

Find out why here

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