Low Fat Jerk Chicken Thighs
Spice up your dinner table with these flavorful Low Fat Jerk Chicken Thighs, a lighter twist on a Caribbean classic! This recipe combines the bold, zesty flavors of traditional jerk seasoning—like fiery scotch bonnet peppers, aromatic thyme, and warming spices such as allspice, cinnamon, and nutmeg—with a heart-healthy approach by using skinless chicken thighs and minimal oil. Marinated in a tangy blend of lime juice, soy sauce, and brown sugar, the chicken absorbs every vibrant note before being baked to juicy perfection. Finish with a quick broil for that irresistible charred touch. Ready in just an hour (plus marinating time), these tender chicken thighs are perfect for pairing with steamed rice, roasted veggies, or a fresh green salad for a wholesome, crowd-pleasing meal. Ideal for those seeking a low-fat, high-flavor dinner idea!
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Ingredients
- 8 pieces skinless chicken thighs
- 4 stalks green onions
- 4 cloves garlic cloves
- 1 tablespoon fresh ginger
- 2 pieces scotch bonnet peppers
- 2 tablespoons fresh thyme leaves
- 1 teaspoon allspice
- 1 teaspoon ground cinnamon
- 1 teaspoon nutmeg
- 2 tablespoons soy sauce
- 2 tablespoons fresh lime juice
- 1 tablespoon olive oil
- 1 tablespoon brown sugar
- 1 teaspoon freshly ground black pepper
- 1 teaspoon salt
Directions
Step 1
In a blender or food processor, combine green onions, garlic, ginger, scotch bonnet peppers, fresh thyme, allspice, cinnamon, nutmeg, soy sauce, lime juice, olive oil, brown sugar, black pepper, and salt. Blend until smooth to create the jerk marinade.
Step 2
Place the skinless chicken thighs in a large resealable plastic bag or a glass container with a lid. Pour the jerk marinade over the chicken, ensuring each piece is thoroughly coated. Seal the bag or cover the container, and refrigerate for at least 2 hours, or overnight for best results.
Step 3
Preheat your oven to 375°F (190°C).
Step 4
Arrange the marinated chicken thighs in a single layer on a baking sheet lined with parchment paper or a lightly greased baking dish.
Step 5
Bake the chicken in the preheated oven for 35-40 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).
Step 6
For a slightly charred effect, switch the oven to broil for the last 3-4 minutes of cooking, keeping a close eye on the chicken to prevent burning.
Step 7
Remove from oven and let the chicken rest for about 5 minutes before serving.
Step 8
Serve the low-fat jerk chicken thighs with steamed rice, roasted vegetables, or a fresh salad.
Nutrition Facts
| Serving size | (617.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1005.6 |
| Total Fat 52.8g | 0% |
| Saturated Fat 13.7g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 445.1mg | 0% |
| Sodium 3890.0mg | 0% |
| Total Carbohydrate 30.9g | 0% |
| Dietary Fiber 6.1g | 0% |
| Total Sugars 12.0g | |
| Protein 105.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 200.7mg | 0% |
| Iron 8.6mg | 0% |
| Potassium 1604.7mg | 0% |
Source of Calories