Jerk Chicken

  • 5MINS
  • 30MINS
  • 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.

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.

How Weight Watchers friendly is this Jerk Chicken?

  • You need to count 8 Points per portion of this Jerk Chicken recipe if you’re on WW Green. 
  • You need to count 8 Points per portion of this Jerk Chicken recipe if you’re on WW Blue.
  • You need to count 8 Points per portion of this Jerk Chicken recipe if you’re on WW Purple.

That leaves you with plenty of points to enjoy an accompaniment!

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.

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

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
WW Points
  • 8 Green
  • 8 Blue
  • 8 Purple

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!

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36 comments

See what others have to say

JoolsTuesday 16th June 2020

Doing this for the second time this week – all the family loved it. Delicious and SO simple to make. I used chicken breast and just as tasty as thighs.

Reply

    SharonTuesday 16th June 2020

    Hi Jools, we’re really pleased to hear that the Jerk Chicken is so popular with your family! Thanks for taking the time to let us know.

    Reply

BethWednesday 27th May 2020

Can this recipe be cooked on a BBQ?

Reply

    Sharon FitzpatrickWednesday 27th May 2020

    Hi Beth, yes this recipe would be good cooked on a barbeque, just make sure it is cooked right through and the juices run clear. Hope you enjoy this recipe!

    Reply

Hannah HodgsonSunday 24th May 2020

This is one of my favourite p.o.n. recipes. I really like the seasoning and it’s soo easy to make!

Reply

    Holly LevellTuesday 26th May 2020

    Hi Hannah, so glad you like the Jerk Chicken!

    Reply

Richard MossWednesday 13th May 2020

Could I leave this to marinate over night and then cook this in a slow cooker say on low for 6-8 hours?

Reply

    LisaTuesday 19th May 2020

    Hi Richard. We’ve not tested this recipe in a slow cooker, but I don’t think you’d get the best result. The dry heat of the oven or bbq turns the marinade into a lovely sticky glaze and I don’t think that would happen in a slow cooker. Hope this helps.

    Reply

StephenWednesday 13th May 2020

I love this recipe & have used it for quite some time now – very tasty. Thank you.

Reply

    Sharon FitzpatrickWednesday 13th May 2020

    Thankyou Stephen, we’re really pleased to hear this, thanks for letting us know!

    Reply

Rebecca StoreySaturday 11th April 2020

Love this, one of my all time favs.

Reply

    Sharon FitzpatrickThursday 7th May 2020

    Hi Rebecca, thanks for your lovely comment, so glad you love this recipe and that it’s one of your favourites.

    Reply

N smithFriday 27th March 2020

The recipe says 160 degrees for 25/30 mins.

This is never long enough. Am I the only one?

I use a thermometer and it’s still not cooked for a lot longer.

Reply

    Steve CowderoyTuesday 19th May 2020

    Hi N Smith, sorry to hear your having trouble with this recipe. 25-30 minutes at 160°C should be enough time to cook the chicken thighs, especially as they are cut in half before hand. If you are not using a fan oven try 180°C. Thank you for getting in touch with us and please let us know how you get on.

    Reply

linda wilsonWednesday 24th July 2019

I did Chicken Jerk last night but unfortunately found the flavourings very harsh. Not to our taste

Reply

    Emma TWednesday 25th September 2019

    Hi Linda,

    You could try adding less soy sauce, or using light soy sauce instead which has a less strong flavour ????

    Reply

BexThursday 18th July 2019

Hi, i have made this before and its delicious! The oxo cubes are very soft so dont crumble and tend to make the sauce lumpy. Can you reccomend what ones are best to use?

Reply

    Emma TWednesday 25th September 2019

    Hi Bex,

    Oxo cubes tend to be crumbly but sometimes if they’ve got a bit damp then they can go a bit soft ????

    Reply

PippaWednesday 10th April 2019

Really good recipe, Chicken was succulent and tasty!

Reply

    CateThursday 11th April 2019

    Glad you enjoyed it Pippa! 🙂

    Reply

LouiseFriday 5th April 2019

Could I leave out the chicken stock cubes! Just realised they are out of date 🙁

Reply

    Emma TSunday 7th April 2019

    Haha yes you can do – might need a pinch of extra seasoning!

    Hope that helps!

    Emma

    Reply

N smithFriday 8th March 2019

Friday night fakeaway…. I love jerk chicken and this was great. Loved it!!! I need to try more of your recipes, every one has been a winner so far. Thankyou!

Reply

Sarah Walker-BeckettThursday 14th February 2019

I was wondering what the salad in the picture consists of. I’d like to make this tomorrow. Thanks

Reply

SammieWednesday 6th February 2019

Is it best to marinade? Before? Can I do this using a slow cooker?

Reply

DonnaWednesday 23rd January 2019

Hi, tried several PON recipes lately and love them cant wait to try this one. Is it ok to marinade the chicken over night or is that over kill?

Reply

MarinaTuesday 9th October 2018

Is jerk seasoning spicy?

Reply

ElliottTuesday 2nd October 2018

Is it better to marinade for a couple of hours before?

Reply

LynzMonday 3rd September 2018

Hi, going to make this later but new to all this cooking ..
stock cubes? I just crumble them don’t mix with water??

Thanks

Reply

Kim woodThursday 5th July 2018

Just made it and it was amazing. I used chicken breast instead of thighs.
Yum

Kim

Reply

CorinneSunday 1st July 2018

Other than rice, what would you say is best to serve this with? I feel like I’m gonna turn into a bag of rice ????

Reply

MargaretFriday 22nd June 2018

Looks yum ???? that’s Sunday tea sorted, thanks PON Love your recipes

Reply

emmaFriday 22nd June 2018

Hi would this be ok to cook the night before and be kept in the fridge to be eaten cold the next day?

Reply

Rose FoxwellSunday 17th June 2018

Can you used oxo chicken cubes for jerk chicken or does it have to be the other chicken stock cubes ?

Reply

Vivienne PenningtonWednesday 13th June 2018

Could I make this leaving out the honey. Not a lovely of mixing sweet with savoury.

Reply

TinaSunday 10th June 2018

Just making this in my actifry and it smells delicious. I’ve added peppers and onion to the chicken and kidney beans in the rice. Yum!

Reply

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