Jerk Chicken Breast

Spiced and smoky jerk-rubbed chicken breast, quick-marinated and pan-seared.

Prep: 10 minRest: 2hCook: 12 minTotal: 2h 22min4 servings

Ingredients

  • 600 g chicken breastsskinless
  • ½ tsp cinnamonground
  • ½ tsp nutmegground
  • ¼ tsp clovesground
  • 2 tsp brown sugar
  • ½ tsp cuminground
  • 1 tsp salt
  • ½ tsp black pepperground
  • ½ tsp chilli powder
  • 1 Tbsp oil
  • 1 Tbsp lime juice
  • 2 cloves garlicminced
  • 2 stalks green onionsfinely chopped

Method

  1. Pound the chicken

    • Place chicken breasts between two sheets of plastic wrap.
    • Pound with a meat mallet or heavy pan until an even 1.5 cm thickness.

  2. Make the rub and marinate

    • Mix all rub ingredients together in a small bowl to form a paste.
    • Rub the paste completely over the chicken.
    • Cover and refrigerate for at least 2 hours. 10–24 hours gives the best flavour.

  3. Cook

    • Heat the oil in a skillet or grill pan over medium-high heat.
    • Cook chicken for 4–6 minutes per side until cooked through.
    • The thickest part should reach an internal temperature of 74°C (165°F).

  4. Rest

    • Remove from heat and rest on a cutting board for 5 minutes before slicing.

Notes

Heat level: ½ tsp chilli powder gives a mild-medium heat. Add a pinch of cayenne or fresh scotch bonnet for traditional jerk heat.

Marinating: Even 2 hours makes a difference, but overnight is best. The longer marinate lets the spices penetrate the meat fully.

Serving: Great over rice, with roasted vegetables, or sliced into a salad.

Divide into
4
servings

Nutrition Facts

Makes 4 servings

Serving size: 1 of 4 servings

Calories

Per serving

231

Total recipe

923

Total Fat
7.8g31g
Total Carbs
4.5g18g
Dietary Fiber
0.8g3g
Protein
34.3g137g

Meal Type

lunchdinner

Cuisine

Caribbean