Jerk Chicken

Ingredients

• For the Marinade:

  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1–2 Scotch bonnet peppers (or Habanero, for heat)
  • 2 tbsp fresh thyme (or 1 tbsp dried)
  • 1/4 cup soy sauce
  • 1/4 cup olive oil
  • 1/4 cup lime juice (freshly squeezed)
  • 2 tbsp brown sugar
  • 1 tsp allspice (ground)
  • 1 tsp cinnamon
  • 1 tsp ginger (ground)
  • Salt and pepper to taste

• For the Chicken:

  • 4 bone-in, skin-on chicken thighs or breasts (about 2–3 pounds)

Instructions:

1. Prepare the Marinade: In a blender or food processor, combine all the marinade ingredients: onion, garlic, Scotch bonnet peppers, thyme, soy sauce, olive oil, lime juice, brown sugar, allspice, cinnamon, ginger, salt, and pepper. Blend until smooth.

2. Marinate the Chicken: Place the chicken pieces in a large bowl or resealable plastic bag. Pour the marinade over the chicken, ensuring it's fully coated. Cover and refrigerate for at least 4 hours, preferably overnight, for the best flavor.

3. Preheat the Grill: Preheat your grill to medium-high heat (around 400°F/200°C). If you're baking, preheat your oven to 375°F (190°C).

4. Grill or Bake the Chicken:

   • Grilling: Grill the chicken for about 6–8 minutes per side, turning occasionally until fully cooked (internal temperature should reach 165°F/74°C).
   • Baking: Arrange the chicken pieces on a baking sheet. Bake for 35–40 minutes, or until the chicken is golden and the internal temperature reaches 165°F (74°C).

5. Serve: Let the chicken rest for a few minutes before serving. Serve with traditional sides like rice and peas, fried plantains, or a simple salad.

---

Nutritional Values (Approx. Per Serving, 1 Chicken Thigh):

• Calories: 300–350 kcal
• Protein: 20–25 g
• Carbohydrates: 8–12 g
  • Fiber: 1–2 g
  • Sugars: 4–6 g (from the sugar in the marinade and natural fruit juices)
• Fat: 20–25 g
  • Saturated Fat: 5–7 g (due to the skin)
• Cholesterol: 80–100 mg
• Sodium: 600–800 mg (from soy sauce and seasoning)
• Vitamins & Minerals:
  • Vitamin A: 4–8% of the Daily Value (from thyme)
  • Vitamin C: 20–25% of the Daily Value (from lime and peppers)
  • Iron: 8–10% of the Daily Value