Good nutritional profile
Jamaican grilled chicken marinated in scotch bonnet and allspice.
Jerk chicken is a Jamaican dish of bone-in chicken marinated overnight in a paste of scotch bonnet peppers, allspice, thyme, green onion, garlic, ginger, soy sauce and lime, then grilled slowly until charred. A 160 g serving of meat and skin has about 350 kcal, 32 g protein and 20 g fat, with about 780 mg sodium and little carbohydrate. Removing the skin after grilling lowers the fat by about 40%.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 20g | 35.7% |
| Fat | 13g | 18.6% |
| Carbs | 5.2g | 1.7% |
| Simple Sugars | 1.82g | Estimate |
| Complex Carbs | 2.68g | Estimate |
| Fiber | 0.7g | 2.8% |
| Water | 61g | 2.4% |
| Calories | 217 | 9.6% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.01 | g | 15.0% |
| Monounsaturated | 5.6 | g | 22.4% |
| Polyunsaturated | 2.8 | g | 21.5% |
| Omega-3 | 0.84 | g | Estimate |
| EPA | 4 | mg | 0.4% |
| DHA | 8 | mg | 0.9% |
| Omega-6 | 1.96 | g | Estimate |
| Trans | 0.06 | g | 3.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4 | mg |
| Vitamin E | 0.59 | mg |
| Selenium | 22.3 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 22.7 | mcg | 2.5% |
| vitamin B1 | 0.076 | mg | 6.3% |
| vitamin B2 | 0.177 | mg | 13.6% |
| vitamin B3 | 4.68 | mg | 29.3% |
| vitamin B6 | 0.329 | mg | 19.4% |
| vitamin B9 | 7.56 | mcg | 1.9% |
| vitamin B12 | 0.553 | mcg | 23.0% |
| vitamin C | 4 | mg | 4.4% |
| vitamin D | 0.101 (4 IU) | mcg | 0.7% |
| vitamin E | 0.586 | mg | 3.9% |
| vitamin K | 17.1 | mcg | 14.3% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 27.9 | mg | 2.8% |
| iron | 1.14 | mg | 6.3% |
| magnesium | 28.4 | mg | 7.1% |
| phosphorus | 195 | mg | 27.9% |
| potassium | 310 | mg | 11.9% |
| sodium | 487 | mg | 21.2% |
| zinc | 1.86 | mg | 16.9% |
| copper | 0.094 | mg | 10.4% |
| manganese | 0.165 | mg | 7.2% |
| selenium | 22.3 | mcg | 40.5% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 568 | mg | 81.1% | 162% |
| Isoleucine | 899 | mg | 64.2% | 136% |
| Leucine | 1613 | mg | 59.1% | 120% |
| Lysine | 1767 | mg | 84.1% | 167% |
| Methionine | 758 | mg | 72.2% | 150% |
| Phenylalanine | 1484 | mg | 84.8% | 165% |
| Threonine | 898 | mg | 85.5% | 163% |
| Tryptophan | 211 | mg | 75.4% | 145% |
| Valine | 935 | mg | 51.4% | 106% |
Values per 100 g
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Blend the green onions, scotch bonnets, onion, garlic, ginger, thyme, allspice, pepper, cinnamon, nutmeg, soy sauce, lime juice, brown sugar, oil and salt into a thick paste.
Cut 2-3 deep slashes in each chicken piece, put the pieces in a bowl and rub the paste all over and into the cuts, wearing gloves.
Cover and marinate in the refrigerator for at least 4 hours, preferably overnight.
Set up a charcoal or gas grill for two-zone cooking and heat to about 180C on the indirect side.
Grill the chicken over indirect heat with the lid closed for 30-35 minutes, turning once, until the thickest part reaches 75C.
Move the pieces over direct heat for the last 5-8 minutes, turning often, until the skin is charred in spots.
Rest for 5 minutes and serve with rice and peas, festival or hard-dough bread and lime wedges.