Chicken marinated in Jamaica's signature spice blend and baked in the oven. No grill needed, lower in fat, and 41 g of protein per serving.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Jamaican Jerk Chicken – Oven-Baked contains 340 calories per serving: 41 g protein, 8 g carbohydrate and 15 g fat. It takes 60 minutes in total and makes 4 servings.
"Jerk" is not a dish but a method of marinating and cooking. It traces back to Jamaica's Maroon communities: rubbing meat with a heavy spice paste to preserve it, then cooking it slowly over smoke.
Two ingredients carry the blend: allspice — called pimento in Jamaica — and fresh thyme. The heat comes from Scotch bonnet, but that is not what defines the flavour. The character comes from allspice, with its notes of cinnamon and clove.
This version uses the oven rather than a grill, with smoked paprika standing in for the smoke. Using skinless thighs brings a serving to 41 g of protein and 15 g of fat — roughly half the fat of the classic grilled version.
Blend the spring onions, garlic, ginger, chilli, thyme and all the dry spices with the soy sauce, lime juice, olive oil and honey into a dark marinade.
Score each chicken thigh deeply in two or three places. This lets the marinade reach into the meat — it is the critical step in jerk.
Rub the chicken thoroughly with the marinade and refrigerate for at least 4 hours, ideally overnight.
Heat the oven to 200°C. Arrange the chicken on a wire rack set over a tray, so the drips fall away and the crust can dry.
Bake for 25 minutes, then take it out and brush the pieces with the marinade juices from the tray.
Raise the oven to 220°C and bake for another 12-15 minutes, until the edges darken and lightly caramelise.
Rest for 5 minutes out of the oven. Serve with lime wedges and mango salsa.
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