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What's a healthy recipe for jerk chicken?

Close your eyes when you take a bite of this chicken and you'll swear you're in the islands. The tropical salsa adds a cooling element to the spicy chicken -- not to mention healthy doses of vitamins A and C.

Jerk Chicken with Pineapple Mango Salsa

Makes: 4 servings
Prep Time: NOT LISTED
Cook Time: 50 min.

Ingredients
                                 
1 fresh DOLE® Tropical Gold® Pineapple
1 ripe DOLE Mango, coarsely chopped
3 tablespoons chopped fresh DOLE Cilantro
1/2 teaspoon finely chopped lime peel
1/2 teaspoon finely chopped seeded Serrano chilies
1/4 cup chopped DOLE Onion
1/2 teaspoon dried thyme leaves, crushed
1/2 teaspoon ground allspice
1/2 teaspoon ground cinnamon
1/2 teaspoon ground black pepper
1/2 teaspoon cayenne pepper
4 whole chicken legs or 6 chicken thighs

Directions
  1. Twist off crown from pineapple. Cut pineapple in half lengthwise. Refrigerate one half for later use. Cut remaining half in half. Core and skin fruit. Coarsely chop one quarter fruit. Finely chop remaining quarter. Set aside.
  2. Combine coarsely chopped pineapple, mango, cilantro, lime peel and Serrano in medium bowl. Cover and refrigerate.
  3. Combine finely chopped pineapple, onion, thyme, allspice, cinnamon, black pepper and cayenne in bowl. Rub mixture over chicken.                  
  4. Grill or broil chicken 40 to 50 minutes or until chicken is no longer pink in center, turning halfway through cooking. Discard any remaining marinade. Serve with Pineapple Mango Salsa.
Marjorie Nolan Cohn
Nutrition & Dietetics

Prep Time: 15 minutes Cook Time: 1 hour, 20 minutes Total Time: 1 hour, 35 minutes Ingredients:

  • ½ tsp. cinnamon, ground
  • 1 ½ tsp. allspice, ground
  • 1 ½ tsp. black pepper, ground
  • 1 Tbsp. hot pepper, chopped
  • 1 tsp. hot pepper, dried, crushed
  • 2 tsp. oregano, crushed
  • 2 tsp. thyme, crushed
  • ½ tsp. salt
  • 6 cloves garlic, finely chopped
  • 1 cup onion, pureed or finely chopped
  • ¼ C vinegar
  • 3 Tbsp. brown sugar
  • 8 pieces chicken, skinless (4 breasts, 4 drumsticks)

Preparation:

  1. Mix all ingredients, except chicken, in a large bowl.
  2. Rub seasoning mixture over chicken pieces and marinate in refrigerator for at least 6 hours.
  3. Preheat oven to 350 ºF
  4. Space chicken evenly on nonstick or lightly greased baking pan. Nonstick baking spray may be used, if desired.
  5. Cover with aluminum foil and bake for 40 minutes.
  6. Remove foil and bake an additional 30 to 40 minutes, or until chicken is tender and easy to pull away from bones with a fork.

Yield: 6 servings
Serving size: ½ breast or 2 small drumsticks
Calories: 199 per serving
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 81 mg Sodium: 267 mg
Total fiber: 1 g
Protein: 28 g
Carbohydrates: 12 g
Potassium: 338 mg

Adapted from Keep the Beat, Heart Healthy Recipes, a publication of the National Heart, Lung, and Blood Institute.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.