Jamaican jerk chicken

This healthier version of a classic Jamaican dish uses boneless, skinless chicken thighs to cut back on calories and fat but doesn’t sacrifice on taste. Herbs and spices are great for adding deep flavor to dishes without the need for heavy sauces.

• 6 scallions (green onions), trimmed and roughly chopped
• 1 small onion, peeled and roughly chopped
• 2 tsp. chopped fresh ginger
• 3 cloves garlic
• 1 scotch bonnet or 2 habanero peppers, seeded and chopped
• 2 Tbsp. white vinegar
• 1 Tbsp. soy sauce
• 1 Tbsp. canola oil
• 2 Tbsp. brown sugar
• 1 tsp. salt
• 2 tsp. fresh thyme
• 1 tsp. ground allspice
• 1/4 tsp. black pepper
• 1/4 tsp. ground nutmeg
• 1/8 tsp. ground cinnamon
• 1 1/2 lb. boneless, skinless chicken thighs

Place all ingredients except chicken in a food processor and blend until smooth.

Place chicken and blended mixture in a dish or large zip-top bag. Seal and refrigerate to marinate for 3 to 24 hours.

Remove chicken from the container and discard remaining marinade.

Heat a grill on medium-high heat. Oil the grill rack, then add chicken and cook on each side for about 10 to 12 minutes. Chicken should reach 165° F before removing from the grill.

6 servings 

Serving size: 1 chicken thigh

Calories 205

Total fat 9g; saturated fat 2g

Cholesterol 105mg

Sodium 350mg

Total carbohydrate 10g; dietary fiber 1.5g; total sugars 6g; added sugars 4g

Protein 21g

Potassium 400mg

Phosphorus 210mg

Adapted from diabetesfoodhub.org
Published August 2022.