Jerk Chicken Breast
To make this low-calorie chicken dinner even faster, use 4 teaspoons of bottled minced garlic in place of the 8 garlic cloves in the rub.
Ingredients
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6 skinless, boneless chicken breast halves (about 2 pounds total)
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4 teaspoons Jamaican jerk seasoning
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8 cloves garlic, minced
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2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme, crushed
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2 teaspoons finely shredded lemon peel
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2 tablespoons lemon juice
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Olive oil cooking spray or 2 teaspoons olive oil
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Lemon wedges
Directions
1.
Place a chicken breast half between sheets of plastic wrap; pound gently with the flat side of a meat mallet until an even 1/2 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. Makes 6 servings.
Broiler method
Preheat broiler. Place chicken on the unheated rack of a 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.
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
Calories 180, Total Fat 2 g, Saturated Fat 1 g, Cholesterol 88 mg, Sodium 283 mg, Carbohydrate 2 g, Fiber 0 g, Protein 35 g.
Percent Daily Values are based on a 2,000 calorie diet
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Recommended Recipe:
Caribbean Smoked Chops
The hot and spicy Jamaican jerk spice is both rubbed on the pork chops prior to smoking and mixed in the sauce that is passed with the finished main dish.
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