Healthy Jerk Chicken Recipe
created by
Heather P. 05/08/2024
"Baked jerk chicken with garlic green beans"
Ingredients
- 4 chicken thighs (skinless for lower fat)
- 2 tablespoons jerk seasoning (low sodium)
- 1 tablespoon olive oil
- 1 pound green beans, trimmed
- 3 cloves garlic, minced
- Salt and pepper to taste
- 1 tablespoon lemon juice
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, mix the jerk seasoning with olive oil and lemon juice. Coat the chicken thighs in this mixture and let marinate for at least 15 minutes.
- Place the marinated chicken on a baking sheet lined with parchment paper.
- Bake the chicken for 25-30 minutes or until fully cooked (internal temperature should reach 165°F/75°C).
- While the chicken is baking, heat a skillet over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
- Add the green beans to the skillet, season with salt and pepper, and sauté for about 5-7 minutes until tender but still crisp.
- Serve the baked jerk chicken alongside the garlic green beans.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 40g |
| Carbohydrates | 12g |
| Fiber | 5g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Jerk Chicken Recipe is rich in lean protein from the chicken, which helps keep you full and supports muscle maintenance. The green beans provide dietary fiber, aiding digestion and promoting satiety. This dish fits well into various diets, including Mediterranean and low-carb, and is low in unhealthy fats and added sugars. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad for extra fiber and nutrients.
- Serve with a glass of infused water or herbal tea for hydration.
- Garnish with fresh herbs like cilantro or parsley for added flavor.
Recipe Variations and Adjustments
jerk chicken recipe
Follow the same recipe but consider adding a marinade of pineapple juice for a sweet twist.
grilled jerk chicken recipe
Instead of baking, grill the marinated chicken on medium heat for about 6-7 minutes per side for a smoky flavor.
FAQs About This Recipe
Can I use chicken breasts instead of thighs?
Yes, chicken breasts can be used for a leaner option.
How can I make this dish spicier?
Add more jerk seasoning or include chopped fresh chili peppers in the marinade.
What can I substitute for green beans?
You can use broccoli, asparagus, or spinach as alternatives.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 4 days.
Can I freeze leftovers?
Yes, you can freeze the cooked chicken and green beans for up to 3 months.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Jerk Chicken Recipe for its perfect balance of flavor and nutrition. The combination of lean protein from the chicken and fiber-rich green beans makes it a satisfying meal that supports your weight loss goals. It's easy to prepare, making it ideal for busy days, and the delicious jerk seasoning feels like a treat without the guilt. Enjoy a meal that not only tastes great but also keeps you feeling full and energized!
Recipe created by Fitmate Coach; inspired by Heather P.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Baked jerk chicken with garlic green beans"
"Delicious And the portion size is great!"