Juicy grilled rooster thighs (or breasts) seasoned with jerk spices topped with a cool and refreshing mango avocado salsa – the proper summer time dinner.
Grilled Jerk Hen
My husband loves jerk rooster, so I got down to make a model that’s daring, flavorful, and straightforward sufficient for any night time of the week. I used boneless, skinless rooster thighs for optimum juiciness, however rooster breasts work too in case you favor one thing leaner. As an alternative of a protracted checklist of spices, I saved it easy with my favourite jerk seasoning and a contact of brown sugar to steadiness the warmth. Grilled to perfection and topped with a candy, cooling mango avocado salsa, this dish will not be solely scrumptious—it’s additionally high-protein, low-carb, gluten-free, and dairy-free. It’s a weeknight win that’s nice for summer time grilling or your go-to checklist of wholesome rooster dinners.
Why This Recipe Works
I like asking you all what recipes you’d prefer to see, and summer time grilling was one of many prime requests for June. This easy grilled jerk rooster turned out even higher than I hoped—and it’s already on repeat at my home. Right here’s why it really works:
- Fast: Utilizing a premade jerk seasoning retains issues easy with out sacrificing daring, genuine taste.
- Balanced Warmth: A contact of brown sugar mellows the spice, whereas the mango avocado salsa brings a cool, creamy distinction.
- Grill-friendly Protein: Boneless, skinless rooster thighs keep juicy and cook dinner quick on the grill or grill pan (or swap in rooster breasts in case you favor).
- Naturally Wholesome: It’s high-protein, low-carb, gluten-free, and dairy-free—good for a feel-good summer time dinner.
What spices are in jerk seasoning?
Jerk seasoning will get its warmth from scotch bonnet peppers. Relying on the recipe or spice combine, it might additionally comprise salt, black pepper, thyme, allspice, scallions, brown sugar, and nutmeg.
Years in the past, after returning residence from a trip in Jamaica, I used to be craving jerk rooster. My buddy launched me to Walkerswood Delicate Jamaican Jerk Seasoning, which is made in Jamaica, and it’s now my go-to. It’s so good!
The delicate nonetheless has some warmth, however be at liberty to make use of the sizzling and spicy model. And in case you’d prefer to attempt it with pork, try my Gradual Cooker Jerk Pork with Caribbean Salsa.
Substances You’ll Want
Right here’s a listing of substances for this straightforward jerk rooster and mango avocado salsa. See the recipe card under for the precise measurements.
- Olive Oil coats the rooster, including moisture and serving to the seasoning follow the meat.
- Salt for taste
- Brown Sugar balances the warmth from the jerk seasoning.
- Jerk Hen Seasoning: Utilizing a premade seasoning is a incredible shortcut that eliminates the necessity to have a number of spices.
- Minced Garlic provides a aromatic, savory word to the rub.
- Hen Thighs: Use scissors to trim the surplus fats from boneless, skinless rooster thighs.
- Mango Salsa Substances: Mango, avocado, pink onion, and jalapeño are seasoned with lime juice, cilantro, and salt.
Learn how to Grill Jerk Hen
The rooster marinates in as little as half-hour, however be at liberty to go away it for as much as 24 hours for even higher taste. See the recipe card on the backside for printable instructions.
- Season the rooster with oil, salt, brown sugar, jerk seasoning, and garlic, and marinate.
- Make the mango avocado salsa by combining the substances in a bowl.
- Grill the rooster over medium-high warmth, cooking till the interior temperature reaches 165°F. Let relaxation for five minutes earlier than slicing.
No grill? No drawback!
Comply with the identical instructions, however use a grill pan on the range as an alternative of the outside grill.
Child-Pleasant Tip
To make this dish work for choosy eaters, I season a couple of items of rooster with simply salt, garlic powder, and somewhat brown sugar earlier than grilling. It’s easy, flavorful, and nonetheless pairs nicely with the mango avocado salsa—or serve theirs plain with some rice or fruit on the facet.
Variations
- Hen: Use the jerk seasoning on rooster breasts for a leaner possibility, and observe these directions fo grilling rooster breasts. You may also use bone-in rooster thighs, however you have to to extend the cooking time. Examine that they’re finished through the use of an instant-read thermometer.
- Mango: Exchange it with diced pineapple.
- Spicy Salsa: Because the rooster is spicy, I favor to maintain the salsa delicate. However, in order for you a spicier salsa, preserve the seeds and ribs within the jalapeño (or use a serrano) for added warmth.
- Hate cilantro? Omit it.
Storage
These jerk rooster thighs are glorious for meal prep since they final a couple of days within the fridge and freeze nicely. Leftovers are versatile and might be eaten quite a lot of methods.
- Refrigerate the rooster for as much as 4 days. The salsa is greatest the day it’s made, so the avocados don’t brown, nevertheless it’ll final for as much as 2 days saved in an hermetic container.
- Reheat: Microwave the rooster till heat and serve the salsa chilly.
- Freeze the rooster in an hermetic container for as much as 3 months.
Extra Grilled Hen Recipes You’ll Love
For extra dinner concepts utilizing rooster, try these 5 scrumptious grilled rooster recipes to encourage your subsequent meal!
Should you make this grilled jerk rooster recipe, I might like to see it. Tag me in your pictures or movies on Instagram, TikTok, or Fb! And make sure you be part of the Skinnytaste Group to see what everybody’s cooking!
Yield: 4 servings
Serving Dimension: 2 thighs with salsa
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Pat the rooster dry and add it to a bowl with the oil. Toss to coat it within the oil and add the salt, brown sugar, jerk seasoning and garlic. Flip the rooster to coat it within the spices and marinate not less than half-hour.
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Whereas that marinates make the salsa. Add all the substances to a small bowl and blend to mix. Cowl with plastic wrap and refrigerate till prepared to make use of.
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Preheat the grill or a grill pan to medium excessive warmth and frivolously oil the grates. Evenly spray the rooster with the nonstick cooking spray. Switch the rooster to the grill in a fair layer. Cook dinner for 3 minutes, till the rooster simply releases from the grill. Flip the rooster and cook dinner for a further 3 minutes, till the rooster simply releases from the grill. Proceed turning, each 2-3 minutes, till the rooster is cooked via and 165 levels F, 10-Quarter-hour complete, relying on the scale of your rooster thighs.
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Take away from the grill and serve topped with the salsa.
Final Step:
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Serving: 2 thighs with salsa, Energy: 326.5 kcal, Carbohydrates: 15.5 g, Protein: 35 g, Fats: 14 g, Saturated Fats: 3 g, Ldl cholesterol: 160 mg, Sodium: 1090.5 mg, Fiber: 4.5 g, Sugar: 9.5 g
