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.
Also in these categories:
NutritionPer Serving
- Calories213
- Carbs8g
- Protein31g
- Fat6g
- Saturates1g
- Sugars7g
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 3
Serve with your choice of accompaniment!
What should you should serve with Jerk Chicken?
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.
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
-
WW
8 Smart
Points - KCals 213
- Carbs 8G
- WW Points:
- 8 Green
- 8 Blue
- 8 Purple
Instructions
- 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.
- 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.
- 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.
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.
BethWednesday 27th May 2020
Can this recipe be cooked on a BBQ?
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!
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!
Holly LevellTuesday 26th May 2020
Hi Hannah, so glad you like the Jerk Chicken!
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?
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.
StephenWednesday 13th May 2020
I love this recipe & have used it for quite some time now – very tasty. Thank you.
Sharon FitzpatrickWednesday 13th May 2020
Thankyou Stephen, we’re really pleased to hear this, thanks for letting us know!
Rebecca StoreySaturday 11th April 2020
Love this, one of my all time favs.
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.
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.
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.
linda wilsonWednesday 24th July 2019
I did Chicken Jerk last night but unfortunately found the flavourings very harsh. Not to our taste
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 ????
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?
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 ????
PippaWednesday 10th April 2019
Really good recipe, Chicken was succulent and tasty!
CateThursday 11th April 2019
Glad you enjoyed it Pippa! 🙂
LouiseFriday 5th April 2019
Could I leave out the chicken stock cubes! Just realised they are out of date 🙁
Emma TSunday 7th April 2019
Haha yes you can do – might need a pinch of extra seasoning!
Hope that helps!
Emma
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!
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
SammieWednesday 6th February 2019
Is it best to marinade? Before? Can I do this using a slow cooker?
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?
MarinaTuesday 9th October 2018
Is jerk seasoning spicy?
ElliottTuesday 2nd October 2018
Is it better to marinade for a couple of hours before?
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
Kim woodThursday 5th July 2018
Just made it and it was amazing. I used chicken breast instead of thighs.
Yum
Kim
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 ????
MargaretFriday 22nd June 2018
Looks yum ???? that’s Sunday tea sorted, thanks PON Love your recipes
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?
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 ?
Vivienne PenningtonWednesday 13th June 2018
Could I make this leaving out the honey. Not a lovely of mixing sweet with savoury.
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!
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