Jerk Chicken
ingredients
1 Tbsp. allspice
2 habañero peppers, seeded and stemmed, or
1 jalapeño pepper, seeded
10 scallions, chopped
1/2 cup chopped onion
4 cloves garlic, minced
4 bay leaves, crushed
1 Tbsp. minced ginger
1/3 cup fresh chopped thyme
1 tsp. ground nutmeg
1 tsp. ground cinnamon
Salt and pepper to taste
1/4 cup canola oil
1/4 cup fresh lime juice
1 1/2 lb. boneless, skinless chicken breasts
preparation
6 servings
Preparation Time: 20 minutes
Cooking Time: about 10 to 12 minutes
1. In a small skillet, toast the allspice for 1 to 2 minutes, just until fragrant. Transfer the allspice to a food processor or blender. Add remaining ingredients except for the chicken.
2. In a bowl, pour the marinade over the chicken. Cover and refrigerate at least 4 hours or overnight.
3. When ready to cook, drain the marinade from the chicken. Discard the marinade. Place the chicken on a foil-lined broiler pan. Broil the chicken for about 5 to 6 minutes per side, until cooked through and no traces of pink remain.
nutrition
Serving Size: About
4 oz.
Very Lean Meat Exchanges: 4
Fat Exchanges: 0.5
Amount Per Serving
Calories: 146
Calories From Fat: 39
Total Fat: 4 grams
Saturated Fat: 0.9
grams
Cholesterol: 66
milligrams
Sodium: 59 milligrams
(without added salt)
Total Carbohydrate: 1
gram
Dietary Fiber: 0
grams
Sugars: 0 grams
Protein: 24 grams




