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 simple sufficient for any night time of the week. I used boneless, skinless rooster thighs for max juiciness, however rooster breasts work too when you choose one thing leaner. As an alternative of a protracted listing of spices, I stored it easy with my favourite jerk seasoning and a contact of brown sugar to stability the warmth. Grilled to perfection and topped with a candy, cooling mango avocado salsa, this dish is just not 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 listing of wholesome rooster dinners.
Why This Recipe Works
I like asking you all what recipes you’d wish to see, and summer time grilling was one of many high requests for June. This straightforward 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 prepare dinner quick on the grill or grill pan (or swap in rooster breasts when you choose).
- 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 house from a trip in Jamaica, I used to be craving jerk rooster. My buddy launched me to Walkerswood Gentle Jamaican Jerk Seasoning, which is made in Jamaica, and it’s now my go-to. It’s so good!
The gentle nonetheless has some warmth, however be at liberty to make use of the scorching and spicy model. And when you’d wish to attempt it with pork, try my Gradual Cooker Jerk Pork with Caribbean Salsa.
Elements You’ll Want
Right here’s a listing of elements 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 persist with the meat.
- Salt for taste
- Brown Sugar balances the warmth from the jerk seasoning.
- Jerk Hen Seasoning: Utilizing a premade seasoning is a implausible shortcut that eliminates the necessity to have a number of spices.
- Minced Garlic provides a aromatic, savory notice to the rub.
- Hen Thighs: Use scissors to trim the surplus fats from boneless, skinless rooster thighs.
- Mango Salsa Elements: Mango, avocado, purple onion, and jalapeño are seasoned with lime juice, cilantro, and salt.
Methods to Grill Jerk Hen
The rooster marinates in as little as half-hour, however be at liberty to depart 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 elements 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!
Observe the identical instructions, however use a grill pan on the range as a substitute of the outside grill.
Child-Pleasant Tip
To make this dish work for choosy eaters, I season just a few items of rooster with simply salt, garlic powder, and a little bit 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 choice, and observe these directions fo grilling rooster breasts. It’s also possible to use bone-in rooster thighs, however you will have to extend the cooking time. Test that they’re performed through the use of an instant-read thermometer.
- Mango: Change it with diced pineapple.
- Spicy Salsa: Because the rooster is spicy, I choose to maintain the salsa gentle. However, if you’d like a spicier salsa, hold the seeds and ribs within the jalapeño (or use a serrano) for added warmth.
- Hate cilantro? Omit it.
Storage
These jerk rooster thighs are wonderful for meal prep since they final just a few days within the fridge and freeze nicely. Leftovers are versatile and will 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, however 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!
In the event you make this grilled jerk rooster recipe, I might like to see it. Tag me in your photographs or movies on Instagram, TikTok, or Fb! And remember to be part of the Skinnytaste Group to see what everybody’s cooking!
Yield: 4 servings
Serving Measurement: 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 elements 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. Calmly spray the rooster with the nonstick cooking spray. Switch the rooster to the grill in an excellent layer. Cook dinner for 3 minutes, till the rooster simply releases from the grill. Flip the rooster and prepare 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 by way of and 165 levels F, 10-Quarter-hour whole, relying on the dimensions 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
