Juicy grilled hen 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 hen, so I got down to make a model that’s daring, flavorful, and simple sufficient for any evening of the week. I used boneless, skinless hen thighs for optimum juiciness, however hen breasts work too in case you desire one thing leaner. As an alternative of a protracted listing of spices, I saved 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 shouldn’t 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 listing of wholesome hen 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 easy grilled jerk hen 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 hen thighs keep juicy and prepare dinner quick on the grill or grill pan (or swap in hen breasts in case you desire).
- 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 dwelling from a trip in Jamaica, I used to be craving jerk hen. My good friend 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 in case you’d wish to attempt it with pork, try my Sluggish Cooker Jerk Pork with Caribbean Salsa.
Components You’ll Want
Right here’s a listing of elements for this straightforward jerk hen and mango avocado salsa. See the recipe card beneath for the precise measurements.
- Olive Oil coats the hen, including moisture and serving to the seasoning stick 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 word to the rub.
- Hen Thighs: Use scissors to trim the surplus fats from boneless, skinless hen thighs.
- Mango Salsa Components: Mango, avocado, pink onion, and jalapeño are seasoned with lime juice, cilantro, and salt.
How you can Grill Jerk Hen
The hen 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 hen 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 hen 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 a number of items of hen with simply salt, garlic powder, and somewhat brown sugar earlier than grilling. It’s easy, flavorful, and nonetheless pairs properly with the mango avocado salsa—or serve theirs plain with some rice or fruit on the aspect.
Variations
- Hen: Use the jerk seasoning on hen breasts for a leaner choice, and observe these directions fo grilling hen breasts. You can too use bone-in hen thighs, however you will have to extend the cooking time. Test that they’re completed by utilizing an instant-read thermometer.
- Mango: Exchange it with diced pineapple.
- Spicy Salsa: Because the hen is spicy, I desire to maintain the salsa gentle. However, if you would 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 hen thighs are glorious for meal prep since they final a number of days within the fridge and freeze properly. Leftovers are versatile and could be eaten quite a lot of methods.
- Refrigerate the hen 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 hen till heat and serve the salsa chilly.
- Freeze the hen in an hermetic container for as much as 3 months.
Extra Grilled Hen Recipes You’ll Love
For extra dinner concepts utilizing hen, try these 5 scrumptious grilled hen recipes to encourage your subsequent meal!
When you make this grilled jerk hen recipe, I’d like to see it. Tag me in your pictures or movies on Instagram, TikTok, or Fb! And make sure you be a part of the Skinnytaste Neighborhood to see what everybody’s cooking!
Yield: 4 servings
Serving Dimension: 2 thighs with salsa
-
Pat the hen 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 hen to coat it within the spices and marinate no less than half-hour.
-
Whereas that marinates make the salsa. Add the entire elements to a small bowl and blend to mix. Cowl with plastic wrap and refrigerate till prepared to make use of.
-
Preheat the grill or a grill pan to medium excessive warmth and frivolously oil the grates. Flippantly spray the hen with the nonstick cooking spray. Switch the hen to the grill in a fair layer. Prepare dinner for 3 minutes, till the hen simply releases from the grill. Flip the hen and prepare dinner for a further 3 minutes, till the hen simply releases from the grill. Proceed turning, each 2-3 minutes, till the hen is cooked by and 165 levels F, 10-Quarter-hour whole, relying on the dimensions of your hen thighs.
-
Take away from the grill and serve topped with the salsa.
Final Step:
Please go away a ranking and remark letting us know the way you appreciated this recipe! This helps our enterprise to thrive and proceed offering free, high-quality recipes for you.
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
