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_016_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_016_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
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Savoury Rice pinchofnom.com
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Pineapple Salsa pinchofnom.com
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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.

Pinch of nom
cook book is out now!

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. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  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.
  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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22 comments

See what others have to say

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

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