If you’re looking to add some spice to brighten up your meal, then this super quick and easy Low Syn Jerk Chicken recipe is just the thing! It’s a great recipe for the whole family, and perfect for the Slimming World Extra Easy Plan!

PREP TIME-15 minutes
COOK TIME-40 minutes
TOTAL TIME-55 minutes

INGREDIENTS

FOR THE JAMAICAN JERK CHICKEN

  • 1kg/2.25lbs of chicken portions of choice (I recommend thighs or drumsticks or you can use a whole chicken cut up into pieces if you prefer) (skin and fat removed)
  • 1 small onion, finely chopped
  • 3 sliced scotch bonnet peppers, chopped (jalapenos may be used if scotch bonnet peppers are unavailable)
  • 4 garlic cloves, crushed
  • 2 tsp of freshly grated ginger
  • 1 Tbsp. thyme
  • 1 tablespoon of maple syrup (2 syns)
  • 1/2 tsp ground allspice
  • 1/2 tsp of cinnamon
  • 1/4 cup/60ml soy sauce
  • 1/4 cup/60ml white wine or apple cider vinegar
  • Juice of one lime
  • Juice of one orange (1 syn)
  • 1/4 cup of water

FOR THE RICE AND PEAS

  • Ingredients
  • 1 cup of rice
  • 1 cup of tinned kidney beans
  • 2 cloves of garlic (crushed)
  • 1 cup of light coconut milk (7 syns)
  • 1 cup of water
  • salt and black pepper
  • 1 tsp of thyme
INSTRUCTIONS

FOR THE JAMAICAN JERK CHICKEN

  1. Chop the onions, garlic and peppers.
  2. Add the onions, garlic and peppers to a blender, along with all other ingredients apart from the chicken.
  3. Blend to make the marinade
  4. Add half of the marinade onto the chicken in a dish and save the other half for basting when cooking.
  5. Leave the chicken in the fridge to marinade overnight.
  6. Preheat he oven to 200c or 400f
  7. Place the chicken in a roasting dish and bake for approx 35-40 mins, until chicken is cooked through.
  8. Baste regularly with some of the remaining marinade while cooking

FOR THE RICE AND PEAS

  1. Crush the garlic and add to 1 cup of boiling water in a saucepan over a medium high heat.
  2. Add the kidney beans, coconut milk, rice, salt, black pepper and thyme to the mix.
  3. Bring to a boil, cover and simmer over a low heat for until almost all liquid is absorbed, turn off heat, but leave lid on over rice for about 10 mins, so that the steam trapped underneath continues to cook the rice.
  4. Serve the Jamaican Jerk Chicken with the Rice and Peas and a mixed salad of lettuce, cucumber and tomatoes.
NOTES

This recipe is gluten free, dairy free, paleo, Whole30, Slimming World and Weight Watchers friendly.

 

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