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Jerk Chicken

Preparation Time: 20 Minutes. Marinate overnight

Cooking Time: 25 Minutes

Serves: 2

 

  • Ingredients

  • 2 free range chicken legs

  • Marinade

  • 40g chopped spring onions
  • 2 tsp allspice
  • ¼ tsp ground nutmeg
  • ½ tsp ground cinnamon
  • 5g chopped garlic
  • 1 tsp dried thyme
  • 1 tsp dried sage
  • ½ tsp ground black pepper
  • 10g chopped ginger
  • 2g fresh lemon thyme, chopped
  • 5g fresh coriander, chopped
  • 1 chopped Scotch bonnet chilli
  • or 1 red chilli approx
  • (15g with seeds, chopped)
  • 1 lime juice plus zest (20ml juice)
  • 10ml white wine vinegar
  • 20ml olive oil
  • freshly ground black pepper
 

Method

Pre-heat oven to 150°C.

Place all the marinade ingredients in a blender and blend for 3-4 mins.

Put some disposable gloves on and rub the marinade all over the chicken and cling film. Ideally, leave in the fridge for 24 hours to absorb flavours from marinade.

Line a roasting tin with foil and place the chicken pieces on it.

Slow cook for approx 20 mins at 150°C.

Then turn the oven up to 200°C and give the chicken another 10 mins so the marinade crisps.

Serve with some plain boiled rice or a simple green salad with a squeeze of lime juice.

If worried about your weight you can remove the skin from the chicken and omit the olive oil.

If doing a BBQ, instead of turning the oven up to 200°C place the cooked chicken on the BBQ to finish.

Energy (kcals) Protein (g) Sodium (mmols) Potassium (mmols) Phosphate (mmols)
317 27.3 4.25 13 209

The use of all the different spices allows this dish to be full of flavour without the use of salt. The chilli can make the marinade fairly spicy which can increase your thirst, so if you are having problems with your fluid intake go easy on the chilli!

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