Name: Jerk chicken with chargrilled pineapple salsa
Prep time: 15-20 minutes
Cook time: 35-40 minutes
Yield: 4
Ingredients: 8 small, boneless chicken thighs (720g); 3 allspice berries; 1tsp ground nutmeg; 1tsp ground cinnamon; 1 small red onion, finely grated; 4 spring onions, trimmed and finely chopped; 1 red chilli, deseeded and finely chopped; 1 lime, finely grated, zested and juiced; For the pineapple salsa:; 1 medium-sized fresh pineapple, rind removed, or 8 rings of canned pineapple; 1 cal oil spray; 1 green chilli, deseeded and finely chopped; 1 lime, juice only; ½ small red onion, finely chopped; Small handful fresh coriander, finely chopped; For the carrot and apple slaw:; 2 carrots, peeled and coarsely grated; 1 Granny Smith apple, cored and coarsely grated; 2tsp apple cider vinegar; 1tbsp sunflower seeds

A classic Jamaican dish that’s popular across the Caribbean. Jerk refers to the spicy seasoning the chicken is marinated in. Can be cooked in the oven or on the barbecue.

Serves

Prep

15-20 minutes

Cook

35-40 minutes

Nutrition information

Each 385g serving contains (includes serving suggestion)

KCal: 378
Carbs: 21.9g
Fibre: 7.2g
Protein: 34.5g
Fat: 14.9g
(Medium)
Saturates: 4.2g
(Low)
Sugars: 18.9g
(Low)
Salt: 0.38g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

8 small, boneless chicken thighs (720g)
3 allspice berries
1tsp ground nutmeg
1tsp ground cinnamon
1 small red onion, finely grated
4 spring onions, trimmed and finely chopped
1 red chilli, deseeded and finely chopped
1 lime, finely grated, zested and juiced
For the pineapple salsa:
1 medium-sized fresh pineapple, rind removed, or 8 rings of canned pineapple
1 cal oil spray
1 green chilli, deseeded and finely chopped
1 lime, juice only
½ small red onion, finely chopped
Small handful fresh coriander, finely chopped
For the carrot and apple slaw:
2 carrots, peeled and coarsely grated
1 Granny Smith apple, cored and coarsely grated
2tsp apple cider vinegar
1tbsp sunflower seeds

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Method

Step 1

Using a sharp knife, slash the chicken flesh a few times and place in a non-metallic dish. Dry fry the allspice berries for 2–3 minutes until fragrant, then tip into a mortar and pound to a powder. Add the remaining jerk ingredients and pound to a thick paste. Stir into the chicken to coat evenly. Cover and leave to marinate overnight if you have time, or for at least 1 hour.

Step 2

Meanwhile, cut out and discard the core of the pineapple and slice the flesh. Heat a chargrill pan until smoking. Spray the pineapple with low-calorie cooking spray and chargrill for 2 mins on each side until pleasantly charred with lines.

Step 3

Preheat the grill to high. Place the chicken on a grill rack over a baking tray and grill for 20–25 minutes, turning occasionally until cooked through (check with a meat thermometer or by pushing a metal skewer into the thickest part of the chicken – if the juices run clear it is cooked. If not, pop back under the grill for 4–5 mins, then test again).

Step 4

While the chicken is cooking, toss together the carrots, apples and cider vinegar. Season with freshly ground black pepper and sprinkle over the seeds. Serve with the chicken and salsa. Scatter a little extra coriander and red chilli over the chicken if desired.

Recipe tips

This recipe is high in protein and vitamin C and is a good source of iron.

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Jerk chicken with chargrilled pineapple salsa

Nutrition information

Ingredients

Method

Step 1

Step 2

Step 3

Step 4

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