Slices ofJerk Spiced Chicken Breasts with Rice and Veggies
  • Easy
  • 25 Minutes
  • Serves 4

Nutrition Per Serving

  • Calories: 170 cal
  • Fat: 7.5g (2g Saturated Fat)
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 25g

Download Recipe

Ingredients

  • INGREDIENTS FOR CHICKEN BREAST:
  • 4 each 4-6 ounce boneless Chicken Breasts, skin on or off; wing bone on or off
  • 1 tsp. Oil
  • Salt and Pepper to season
  • 3 Tbsp. Jerk Seasoning (store bought or make your own)
  • INGREDIENTS FOR JERK SEASONING:
  • 1 Tbsp. Brown Sugar
  • 1 1/2 tsp. Black Pepper
  • 2 tsp. Allspice
  • 1/2 tsp. Dried Thyme Leaves
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Cumin
  • 1/2 tsp. Smoked Paprika
  • 1/4 tsp. Cayenne Pepper
  • 1/4 tsp. Nutmeg

Directions

  1. Preheat the oven to 350 degrees.
  2. Heat a medium oven-proof saute pan on your stovetop to medium-high.
  3. Season both sides of chicken breasts with salt and pepper.
  4. Add 1 tsp. of oil to the pan if you are not using a non-stick pan.
  5. Place breasts "round" or "presentation side" or "skin side" down.
  6. Cook over medium-high heat for 3-4 minutes. They will become lightly browned.
  7. Turn chicken breasts over. Sprinkle each with 1 Tbsp. of rub. Turn off the burner and place the pan with chicken into the oven.
  8. Cook the chicken breast for 2 1/2 minutes per ounce of chicken. For example, an 8-ounce chicken breast will cook for 20 minutes.
  9. Let chicken rest for 3-4 minutes before slicing the chicken.