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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Pepper is small in quantity and great in virtue."
-Plato

The refrigerator light goes on...

Bang, bang, you’re done. Keep some jerk rub in your spice cabinet and you can toss it on shrimp or chicken thighs. A little sweet salsa is easy to make and in 30 minutes you are ready to put on some Jimmy Buffett and chow down.

Rubs

Dry rubs are a blend of ground spices for spreading on foods to add flavor. Wet rubs are essentially marinades and differ by incorporating oils and often acids such as lemon juice or vinegar (see Marinate). Dry rubs like this one and jerk rub have some advantages over marinades. The spices add a more intense flavor while helping create a crusty texture.

Use your hands for rubs (hence the term). If you don't want to touch the food, you can put it in a zipper bag and add the rub. Toss the bag to coat the food inside and then rub it through the plastic.


 

Jerk Chicken Thighs



Servings = 2 | Serving size =4 ounces chicken

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe also requires making Jerk Rub

Leftovers are great in sandwiches and salads.

Serve with Jasmine Rice or Coconut Rice or Coconut Rice - Low Sodium Version or Jasmine Rice - Low Sodium Version or Brown Rice or Caribbean Rice

AND

Serve with Melon Salsa or Mango Salsa

8 ounces boneless skinless chicken thighs
2 tsp Jerk Rub
spray oil

Prepare the barbecue (medium heat) if the jerk is to be grilled. If using a grill pan instead of using a grill, preheat oven to 400°F and place the grill pan inside.

Place the thighs and jerk seasoning blend in a zipper bag, seal, and shake the bag until the thighs are thoroughly coated. Let marinate at least ten minutes.

Thread the thighs onto metal or soaked wooden skewers (for the grill). For the grill pan, spray the pan with oil and then place the thighs in the grill pan and return to the oven.

Grill on the barbecue or grill pan for about 4 minutes on the first side and then turn. Total cooking time will be about 8-10 minutes.

Nutrition Facts

Serving size = 4 ounces chicken

Servings = 2

.

Amount Per Serving

Calories 138 Calories from Fat 40
  % Daily Value
Total Fat 4g 7%
    Saturated Fat 1g 6%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 93mg 31%
Sodium 147mg 6%
Total Carbohydrates 1g 0%
    Dietary Fiber 0g 1%
    Sugars 0g  
Protein 22g  
Vitamin A 2% Vitamin C 0%
Calcium 2% Iron 8%
Vitamin K 5 mcg Potassium 273 mg
Magnesium 29 mg