Thursday, April 29, 2010

Jerk Chicken

Here is one of my favorite go-to meals when I don't want to spend a lot of time in the kitchen. It's very popular with my kids and I usually make a big batch so I have some leftover to use on salads or feed my kids for lunch the next day.

Jerk Chicken

8 chicken breast halves (boneless, skinless)
1 tbsp. olive oil
1 tbsp. soy sauce
2 tbsp. worchestershire sauce
1-2 tsp. Jamaican/Caribbean jerk spice (depending on how adventurous you are)

Combine all ingredients in a gallon ziploc bag and let marinate for at least 15 minutes.
Arrange chicken in a single layer in a 9x13 glass dish.
Bake uncovered at 350 degrees for 30 minutes.
{Also tastes awesome grilled}

150 calories per chicken breast half (as calculated here).

I usually serve this with rice and veggies 'cuz all I have to do is fill the rice cooker and steamer tray and press go.

I love this jerk chicken in a salad with salsa. I've found salsa to be a good low calorie substitute for dressing, plus it gives me some extra veggies. I've also recycled the leftover chicken to make chicken tacos the second night.


  1. Yummy Sue! I love easy, peasy recipes and that it doesn't have to marinade for very long. I have to say that I think my favorite picture was of the salad. I was looking hard to figure out all the ingredients.

  2. That does look yummy! Where do you find that spice?