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

 

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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

 

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