Jerk Chicken

Good nutritional profile

Jamaican grilled chicken marinated in scotch bonnet and allspice.

Jerk Chicken — photo 1

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%.

High proteinLow carb

Macronutrients Distribution

Protein: 20g (52.4%)
Fat: 13g (34.0%)
Carbs: 5.2g (13.6%)
Fiber: 0.7g

Basic Nutritional Info

NutrientValueDV
Protein20g35.7%
Fat13g18.6%
Carbs5.2g1.7%
Simple Sugars1.82gEstimate
Complex Carbs2.68gEstimate
Fiber0.7g2.8%
Water61g2.4%
Calories2179.6%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
30

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated3.01g15.0%
Monounsaturated5.6g22.4%
Polyunsaturated2.8g21.5%
Omega-30.84gEstimate
EPA4mg0.4%
DHA8mg0.9%
Omega-61.96gEstimate
Trans0.06g3.0%

Antioxidants

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.

CompoundAmountUnit
Vitamin C4mg
Vitamin E0.59mg
Selenium22.3mcg

Vitamins

VitaminAmountUnitDV
vitamin A22.7mcg2.5%
vitamin B10.076mg6.3%
vitamin B20.177mg13.6%
vitamin B34.68mg29.3%
vitamin B60.329mg19.4%
vitamin B97.56mcg1.9%
vitamin B120.553mcg23.0%
vitamin C4mg4.4%
vitamin D0.101 (4 IU)mcg0.7%
vitamin E0.586mg3.9%
vitamin K17.1mcg14.3%

Minerals

MineralAmountUnitDV
calcium27.9mg2.8%
iron1.14mg6.3%
magnesium28.4mg7.1%
phosphorus195mg27.9%
potassium310mg11.9%
sodium487mg21.2%
zinc1.86mg16.9%
copper0.094mg10.4%
manganese0.165mg7.2%
selenium22.3mcg40.5%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 568mg81.1%162%
Isoleucine 899mg64.2%136%
Leucine 1613mg59.1%120%
Lysine 1767mg84.1%167%
Methionine 758mg72.2%150%
Phenylalanine 1484mg84.8%165%
Threonine 898mg85.5%163%
Tryptophan 211mg75.4%145%
Valine 935mg51.4%106%

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Values per 100 g

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Allergens

GlutenSoy

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Main Difficulty: Medium Servings: 6 Total: 65 min

Ingredients

  • Chicken thighs and drumsticks, bone-in, skin-on 1.5 kg (about 1.1 kg edible)
  • Green onions, chopped 6 (90 g)
  • Scotch bonnet peppers, seeded 2 (20 g)
  • Onion, chopped 1/2 medium (70 g)
  • Garlic 5 cloves (20 g)
  • Fresh ginger, peeled 15 g
  • Fresh thyme leaves 2 tbsp (5 g)
  • Ground allspice 1 tbsp (6 g)
  • Black pepper, ground cinnamon and nutmeg 1 tsp pepper, 1/2 tsp each cinnamon and nutmeg
  • Soy sauce 3 tbsp
  • Lime juice 2 limes (60 ml)
  • Brown sugar 2 tbsp (25 g)
  • Vegetable oil 2 tbsp
  • Salt 1 tsp (6 g)
Prep
20 min
Cook
45 min

Instructions

  1. 1

    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.

  2. 2

    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.

  3. 3

    Cover and marinate in the refrigerator for at least 4 hours, preferably overnight.

  4. 4

    Set up a charcoal or gas grill for two-zone cooking and heat to about 180C on the indirect side.

  5. 5

    Grill the chicken over indirect heat with the lid closed for 30-35 minutes, turning once, until the thickest part reaches 75C.

  6. 6

    Move the pieces over direct heat for the last 5-8 minutes, turning often, until the skin is charred in spots.

  7. 7

    Rest for 5 minutes and serve with rice and peas, festival or hard-dough bread and lime wedges.