This Jamaican Jerk Chicken is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
Instructions
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Boil rum and 2 tablespoons water in small saucepan for 3 minutes.
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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.)
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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.)
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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.
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Cut each chicken half into pieces and serve with sauce.
Why this Jamaican Jerk Chicken works for PCOS
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Jamaican Jerk Chicken that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
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
Yes, this Jamaican Jerk Chicken recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
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.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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