Jamaican Jerk Chicken - PCOS-Friendly Recipe

Servings: 8

Lunch

This Jamaican Jerk Chicken is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Virginia Burke The jerk seasoning can be made a day in advance. The chicken needs to marinate for at least four hours and can sit as long as overnight.

Ingredients

3 tablespoons dark rum
2 tablespoons water
1/2 cup malt vinegar
10 green onions, chopped
4 garlic cloves, peeled, chopped
2 tablespoons dried thyme
2 Scotch bonnet chiles or habanero chiles with seeds, chopped
2 tablespoons vegetable oil
4 teaspoons ground allspice
4 teaspoons ground ginger
4 teaspoons ground cinnamon
2 teaspoons ground nutmeg
2 teaspoons salt
2 teaspoons ground black pepper
2 teaspoons dark brown sugar
1 cup ketchup
3 tablespoons soy sauce
2 3- to 3 1/2-pound chickens, halved lengthwise, rinsed, patted dry
1/2 cup fresh lime juice

Instructions

Boil rum and 2 tablespoons water in small saucepan for 3 minutes.
Transfer rum mixture to blender; add vinegar and next 12 ingredients and blend until almost smooth. Transfer 2 tablespoons jerk seasoning to small bowl; mix in ketchup and soy sauce to make sauce. (Jerk seasoning and sauce can be made 1 day ahead; cover separately and refrigerate.)
Arrange chicken in large roasting pan or baking dish. Pour lime juice over; turn to coat. Spoon jerk seasoning over chicken and rub in. Cover and refrigerate at least 4 hours, turning occasionally. (Can be prepared 1 day ahead. Keep refrigerated.)
Preheat oven to 350 °F or prepare barbecue (medium heat). Remove chicken from jerk seasoning marinade; sprinkle with salt and pepper. If roasting chicken in oven, arrange chicken, skin side up, on rimmed baking sheet. Roast until chicken is cooked through and juices run clear when thickest part of thigh is pierced with fork, about 50 minutes. If grilling chicken, place chicken, skin side down, on grill rack, cover, and grill until chicken is cooked through, turning occasionally and adjusting heat if browning too quickly, about 50 minutes.
Cut each chicken half into pieces and serve with sauce.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Cinnamon.

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Frequently Asked Questions

Is Jamaican Jerk Chicken good for PCOS?

Yes, this Jamaican Jerk Chicken recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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