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 š
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 70Ā°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.
Love this Jerk Chicken recipe? Tag us!
If you make this Jerk Chicken recipe, snap a pic and hashtag it #pinchofnom ā We love to see your creations on Instagram, Facebook, & Twitter!
Fallen off the wagon and need some motivation, or want to help others on their journey?
Our Facebook group is growing by the day. If you havenāt joined yet head over there and take a look. You wouldnāt want to miss out on the fun would you?
You might just find the inspiration you need from our awesome members. If youāve joined already why not invite any friends that may find it helpful?
We are SO excited to announce that our second cookbook, Pinch of Nom: Everyday Light is being released on 12 December 2019 and is available for pre-order now!!! As the name suggests, this book is entirely focused on meals you can make every day that all come in at 400 calories or lessā¦INCLUDING accompaniments! As ever, all the recipes have been tried and tested by our lovely army of recipe testers to ensure that they are amazing. Check out our cookbook page for more information! 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 ā which are not available anywhere else. We have all the details on our Planner page. Weāve 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 ā 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!Pre-Order Our Second Cookbook Now!
Looking for Slimming World Syns?
We agreed with Slimming World to remove their trademarked terms from our website. FIND OUT WHY HERE
Order Our 6 Month Food Planner Now!
Order Our Cookbook Now!
Jerk Chicken | Slimming & Weight Watchers Friendly
|
Servings |
Prep Time |
Cooking Time |
| people | 5 minutes | 30 minutes |
|
Calories |
WW |
Carbs |
| 213kcal |
8 Smart Points (Flex/Freestyle) |
Coming Soon |
| Per people | Per people | Per people |
 |
 |
We agreed with Slimming World to remove their trademarked terms from our website
INGREDIENTS
Please don't take a screenshot. These recipes are updated often!
- 600 grams Chicken thigh fillets
- 1.5 tbsp Runny Honey
- 2 tbsp Jerk Seasoning
- 3 tbsp Dark Soy Sauce
- 2 Chicken Stock Cubes Crumbled
- 0.5 tsp Garlic Salt
- Low Calorie Cooking Spray
INSTRUCTIONS
- Preheat the oven to 160Ā°C.Ā 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!
RECIPE NOTES
 |
We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? |
|
|
This recipe can be frozen, but please remember to do the following; - Freeze it as soon as it is cold enough. |
IMPORTANT INFORMATION
Although pinchofnom.com attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will pinchofnom.com be responsible for any loss or damage resulting for your reliance on nutritional information.
We kindly ask that you share this recipe via the share buttons and not via screenshots.
If you use or re-create our recipes we kindly ask:
- That you credit us by not only screenshot but linking to our original recipe post
- You don't reproduce the recipe in full
Just making this in my actifry and it smells delicious. Iāve added peppers and onion to the chicken and kidney beans in the rice. Yum!
Could I make this leaving out the honey. Not a lovely of mixing sweet with savoury.
Can you used oxo chicken cubes for jerk chicken or does it have to be the other chicken stock cubes ?
Hi would this be ok to cook the night before and be kept in the fridge to be eaten cold the next day?
Looks yum š thatās Sunday tea sorted, thanks PON Love your recipes
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 š
Just made it and it was amazing. I used chicken breast instead of thighs.
Yum
Kim
Hi, going to make this later but new to all this cooking ..
stock cubes? I just crumble them donāt mix with water??
Thanks
Is it better to marinade for a couple of hours before?
Is jerk seasoning spicy?
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?
Is it best to marinade? Before? Can I do this using a slow cooker?
I was wondering what the salad in the picture consists of. I’d like to make this tomorrow. Thanks
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!
Could I leave out the chicken stock cubes! Just realised they are out of date š
Haha yes you can do – might need a pinch of extra seasoning!
Hope that helps!
Emma
Really good recipe, Chicken was succulent and tasty!
Glad you enjoyed it Pippa! š
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?
Hi Bex,
Oxo cubes tend to be crumbly but sometimes if they’ve got a bit damp then they can go a bit soft š
I did Chicken Jerk last night but unfortunately found the flavourings very harsh. Not to our taste
Hi Linda,
You could try adding less soy sauce, or using light soy sauce instead which has a less strong flavour š