Juicy grilled hen thighs (or breasts) seasoned with jerk spices topped with a cool and refreshing mango avocado salsa – the right summer season dinner.
Grilled Jerk Hen
My husband loves jerk hen, so I got down to make a model that’s daring, flavorful, and straightforward sufficient for any evening of the week. I used boneless, skinless hen thighs for max juiciness, however hen breasts work too for those who choose one thing leaner. As a substitute of an extended checklist 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 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 season grilling or your go-to checklist of wholesome hen dinners.
Why This Recipe Works
I like asking you all what recipes you’d wish to see, and summer season grilling was one of many high requests for June. This straightforward 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 cook dinner quick on the grill or grill pan (or swap in hen breasts for those who choose).
- Naturally Wholesome: It’s high-protein, low-carb, gluten-free, and dairy-free—excellent for a feel-good summer season 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 include 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 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 delicate nonetheless has some warmth, however be happy to make use of the sizzling and spicy model. And for those who’d wish to strive it with pork, try my Sluggish Cooker Jerk Pork with Caribbean Salsa.
Right here’s a listing of elements for this simple 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 keep on with the meat.
- Salt for taste
- Brown Sugar balances the warmth from the jerk seasoning.
- Jerk Hen Seasoning: Utilizing a premade seasoning is a improbable 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, crimson onion, and jalapeño are seasoned with lime juice, cilantro, and salt.
The best way to Grill Jerk Hen
The hen marinates in as little as half-hour, however be happy 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 an alternative of the outside grill.
To make this dish work for choosy eaters, I season just a few items of hen with simply salt, garlic powder, and just a little 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 even use bone-in hen thighs, however you will want to extend the cooking time. Examine that they’re executed through the use of an instant-read thermometer.
- Mango: Change it with diced pineapple.
- Spicy Salsa: For the reason that hen is spicy, I choose to maintain the salsa delicate. However, if you need a spicier salsa, maintain 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 just a few days within the fridge and freeze properly. Leftovers are versatile and will be eaten a wide range 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, but it surely’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!
Should you make this grilled jerk hen recipe, I might like to see it. Tag me in your images or movies on Instagram, TikTok, or Fb! And you should definitely be part of the Skinnytaste Neighborhood to see what everybody’s cooking!
Yield: 4 servings
Serving Measurement: 2 thighs with salsa
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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 at the least 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 evenly oil the grates. Evenly spray the hen with the nonstick cooking spray. Switch the hen to the grill in a fair layer. Cook dinner for 3 minutes, till the hen simply releases from the grill. Flip the hen and cook dinner for an extra 3 minutes, till the hen simply releases from the grill. Proceed turning, each 2-3 minutes, till the hen is cooked via and 165 levels F, 10-Quarter-hour whole, relying on the scale of your hen 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
