Jerk Chicken – 1 syn per portion

This is a super easy way to do jerk seasoning, you must marinade it though or the chicken won’t have any flavor.  I made my marinade the night before, popped the chicken pieces in before work and left it all in the fridge during the day to cook when I got home.  Doesn’t get much easier! 

It's not too spicy, in fact just the smallest kick so please feel free to add chillis to taste! 

Ingredients:

1 kg chicken pieces (I use drumsticks and remove the skin after cooking for more flavor)

1 chopped red onion

4 crushed garlic cloves

2 sliced chillis

1/3 cup lime juice

4 tablespoons soy

1 tablespoon brown sugar – 3 syns

3 tablespoons JD jerk seasoning (this one is syn free but they’re not all so please check)

1 squeeze ginger puree or a 2cm piece finely grated

¼ cup water

Method:

Mix everything except the chicken either in a bowl or a Ziploc bag, this is your marinade.

Marinade almost ready for 1 syn jerk chicken

Add the chicken, I always do this in a bag as I can give it all a good mix, coat the chicken and leave it to marinade while I’m out – throwing the bag away when it comes to cooking so there’s no washing up.  You can do it in a big bowl if you’d rather, just make sure the chicken is well coated.

 

Leave the chicken and marinade for a good 6-8 hours

 

Leave to marinade for a good 6-8 hours.

Pre heat your oven to gas mark 180

Pour the chicken and marinade onto a baking sheet/roasting tin and arrange into one layer

Cook for 40 minute or until cooked through, turn and baste during cooking to cover the chicken more thoroughly (the juices will run clear) 

Serve with rice and peas or any side of your choice

This is just as good cold so I’d suggest making a big batch so you have enough for lunch with a salad the next day!

Slimming World Friendly Jerk Chicken wih Rice and Peas