LEAN JERK CHICKEN
A feel-good favourite you can prepare in minutes.
Per portion
(including macro % of total calories)
Calories
Protein
Carbs
Fats
Sat. Fat
Fibre
372
78g (84%)
5g (5%)
5g (12%)
2g
1g
Info
Prep time
5 mins
Cooking time
60 mins
Makes
4 portions
What you'll need
Ingredients needed for 4 portions
For the seasoning*
-
1g dried parsley
-
1g cinnamon powder
-
1g nutmeg powder
-
3g smoked paprika powder
-
3g ground allspice powder
-
10g Lo-Salt
-
10g cayenne pepper powder
-
Chilli flakes/powder (optional)
For the baking tray
-
20ml lemon juice
-
30ml tamari (or soy sauce. Tamari is gluten free)
-
Cooking spray oil (10 sprays)
-
800g chicken breast fillets (thighs, legs & drumsticks can be used - but they're not as lean)
* The seasoning quantities below will make more than you need. Use however much you like (the calories will be negligible) & save the rest for future use!
Step by step
01
Prepare your seasoning
-
1g dried parsley
-
1g cinnamon powder
-
1g nutmeg powder
-
3g smoked paprika powder
-
3g ground allspice powder
-
10g Lo-Salt
-
10g cayenne pepper powder
-
Chilli flaks/powder (optional)Chili
Preheat your oven to 220°C (Gas Mark 8).
Grab a deep baking tray, some kitchen foil, your scales, a small sealable tupperware container and a jug.
Measure out the seasoning ingredients below into your tupperware container (adding chilli if you wish).
02
Measure out your liquids
-
20ml lemon juice
-
30ml tamari (or soy sauce. Tamari is gluten free)
Grab your jug & measure out the lemon juice and tamari.
03
Prepare your baking tray
-
Cooking spray oil (10 sprays)
Spray around the baking tray with the oil and add the lemon juice/tamari mixture directly to the tray.
04
Work the seasoning into the chicken
-
800g chicken breast fillets (thighs, legs & drumsticks can be used - but they're not as lean)
Add the chicken to the tray and sprinkle a generous amount of your seasoning mix on top.
Get your hands dirty and work to combine all the ingredients well, really working the seasoning mix into each breast.
05
Pop into the oven
Wash your hands thoroughly, cover the tray tightly with kitchen foil and pop into the oven for one hour. The more tightly you wrap that foil around the tray, the more moisture you'll retain (this is really important).
Seal your tupperware container (containing the seasoning mix) and store in a cool dry place, ready for future use.
06
Let the chicken rest
Once cooked (check to make sure the juices run clear in the middle of your largest breast/that the internal temperature is at least 165°F), carefully drain the juice from the tray into a jug. This is vital - you don't want dry chicken!
Let the chicken rest for five minutes.
07
The final step
Divide the chicken evenly into four separate containers, so your portions are sorted.
Add the juices, in equal quantities to each container.
Leave any portions you're not immediately eating to cool thoroughly, before popping into the fridge to grab-and-go through your week.
Perfect fit: Coconut Rice
Combined full portion
Including macro % of total calories
Calories
Protein
Carbs
Fats
679
85g (50%)
58g (34%)
12g (16%)
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"This has to be one of the easiest recipes alive!
On it's own, it'll provide a great lean protein boost - perfect for any main meal occasion. It'll be particularly effective post-workout.
Combined with my Coconut Rice, it turns into a post workout powerhouse - full of quality lean protein and carbs, helping replenish depleted glycogen stores. It'll provide four days of food - perfect for working weeks - minimising decision fatigue around lunches or dinners."
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