Name: Jerk Chicken
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 servings
Cuisine: Caribbean
Ingredients: 4 Chicken leg quarters; 1-2 Scotch bonnet pepper; 1 tbsp Allspice (ground); 4 sprigs Thyme (fresh); 4 cloves Garlic; 1 inch Ginger; 4 stalks Green onion; 2 tbsp Soy sauce; 2 tbsp Lime juice; 1 tsp Brown sugar

Step-by-Step Instructions

1
Blend all marinade ingredients (everything except chicken) into paste.
2
Score chicken deeply with knife. Rub marinade all over and into cuts.
3
Marinate minimum 4 hours — overnight is best.
4
Grill on medium heat: 20 min skin-side down, flip, 15-20 min more.
5
Internal temp should reach 75C/165F. Let rest 5 minutes before serving.

*Pro Tips

1
Overnight marination is non-negotiable for real jerk
2
Scotch bonnet is very hot — use half for mild
3
Authentic jerk is smoked over pimento wood — charcoal grill is next best

Why It's Diabetic-Friendly

GI of 1 — pure protein. Allspice and scotch bonnet peppers may help boost metabolism. Grilling avoids added oil.

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