Jerk Chicken Thighs

Take a trip to the islands with these jerk chicken thighs. Chicken thighs are higher in fat than chicken breasts, but they pack double the flavor. Thighs are also higher in iron and B12. You can save money at the store by opting for bone-in, though the prep time may double.

Active Prep Time: 10 minutes

Makes 6 servings

Ingredients

12 boneless, skinless chicken thighs, trimmed
1 jalapeno or habanero, diced
2 Tbsp avocado oil
1 lime, juiced
6 cloves garlic, minced
¼ cup low-sodium soy sauce
¼ brown sugar
2 Tbsp dried thyme
1 Tbsp allspice (Jamaican if possible)
2 tsp ginger
2 tsp cinnamon
2 tsp cloves
1 tsp ground cloves
1 tsp salt

Directions

Combine ingredients in a large ziplock bag. Marinade a lean protein (chicken, shrimp, or lean steak) for 2 hours or overnight.

Nutrition

2 chicken thighs: 190 calories, 0g carbohydrate, 10g fat, 24g protein, 0g fiber

Notes

In a pinch, try Walkerswood Jerk Marinade (ethnic foods aisle or Amazon). Start with the mild version, even that has a kick!
Pair with Coconut Beans and Rice. Double the recipe and use the leftovers in Jerk Chicken Wraps.

Megan Lautz, MS, RD, CSCS, TSAC-F

Megan is a Registered Dietitian and coach who specializes in firefighter nutrition. Megan’s mission is to help firefighters perform better, recover faster, and enjoy long healthy retirements. Megan is the owner of RescueRD LLC, which provides nutrition seminars and coaching for tactical athletes across the country. Check out @Rescue.RD on Facebook and Instagram.

Palm Beach Gardens Fire Rescue Health & Wellness