Jerk Chicken Breast

Jerk Chicken Breast

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From: Diabetic Living Magazine

The chicken in this low-calorie dinner is brushed with lemon juice and sprinkled with a garlic, jerk and thyme seasoning mixture. You can save time by substituting 4 teaspoons of bottled minced garlic for the cloves in the rub. The recipe calls for an indoor electric grill but we also show instructions for broiling and outside grilling.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 6 skinless, boneless chicken breast halves (about 2 pounds total)
  • 4 teaspoons Jamaican jerk seasoning
  • 8 cloves garlic, minced
  • 2 teaspoons snipped fresh thyme or ½ teaspoon dried thyme, crushed
  • 2 teaspoons finely shredded lemon peel
  • 2 tablespoons lemon juice
  • Olive oil cooking spray or 2 teaspoons olive oil
  • Lemon wedges

Preparation

  • Prep

  • Ready In

  1. Place a chicken breast half between sheets of plastic wrap; pound gently with the flat side of a meat mallet until an even ½ inch thickness. Repeat with remaining chicken. In a small bowl, combine jerk seasoning, garlic, thyme and lemon peel. Brush chicken breasts with lemon juice. Sprinkle garlic mixture evenly over chicken breasts; rub in with your fingers. Place chicken in a resealable plastic bag; seal bag. Chill in the refrigerator for 30 minutes to 24 hours.
  2. Lightly coat chicken with olive oil cooking spray or brush lightly with olive oil.
  3. Preheat an indoor electric grill. Place chicken on the grill rack. If using a covered grill, close lid. Grill until chicken is tender and no longer pink. (For a covered grill, allow 4 to 5 minutes. For an uncovered grill, allow 8 to 10 minutes, turning once halfway through grilling.)
  4. To serve, slice chicken; pass lemon wedges.
  • Variation: Broiler Method: Preheat broiler. Place chicken on the unheated rack of a foil-lined broiler pan. Broil 3 to 4 inches from heat for 6 to 10 minutes or until chicken is tender and no longer pink, turning once halfway through broiling.
  • Variation: Grilling Method: Place chicken on grill rack of an uncovered grill directly over medium heat. Grill for 6 to 10 minutes or until chicken is tender and no longer pink, turning once halfway through grilling.

Nutrition information

  • Serving size: 1 chicken breast half
  • Per serving: 180 calories; 2 g fat(1 g sat); 0 g fiber; 2 g carbohydrates; 35 g protein; 7 mcg folate; 88 mg cholesterol; 0 g sugars; 45 IU vitamin A; 5 mg vitamin C; 27 mg calcium; 1 mg iron; 283 mg sodium; 314 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: 5 lean protein

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