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Caribbean Jerk Chicken (6 PTS)

Serves: 4 people

Recipe Ingredients

1 lb 454g / 16ozChicken breasts without skin
1 teaspoon 5mlWhole cloves
1 teaspoon 5mlPeppercorns
1/2 cup 118mlCider vinegar
1/2 cup 118mlSoy sauce, low sodium
2 tablespoons 30mlOlive oil
1/4 cup 59mlRed wine
1/4 cup 40g / 1.4ozBrown sugar
1 cup 62g / 2.2ozSpanish onions - chopped (large)
1/4 cup 36g / 1.3ozScallions - chopped
  - (white and green parts)
1 tablespoon 15mlJalapeno pepper - chopped
1/2 teaspoon 2.5mlGround allspice
1/2 teaspoon 2.5mlGround nutmeg
1 teaspoon 5mlThyme
1/4 teaspoon 1.3mlWhite pepper
1/4 cup 59mlLime juice

Recipe Instructions

Prepare marinade:

Crush whole cloves and peppercorns in a spice grinder or coffee grinder.

(Blender might work, too). Combine with all other ingredients, except

chicken in a blender or food processor. Blend until the marinade is thick

and smooth, with no chunks in it.

Place the chicken in a non-metal container. A glass bowl is good; so are

ziplock bags. Pour the marinade over the chicken. (Instead of individual

breasts, I used skinless chicken tenders, which I buy frozen by the large

bagful at a warehouse store). Marinate, refrigerated, for 8 hours or


Remove the chicken from the marinade. Discard the marinade. Cook the

chicken on a grill 6 minutes on each side, or until there is no trace of

pink inside. Or, cook in a lightly-oiled cast iron pan over high heat. (You

could broil it in the oven, too.)

Slice into strips before serving, if you wish.

Per serving: 273 Calories; 8g Fat (28% calories from fat); 24g Protein; 25g

Carbohydrate; 53mg Cholesterol; 1279mg Sodium; 1.6g fiber

Food Exchanges: 3 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 1 Other


Shared by: Angela, Healthy Recipes

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