Delicious Slimming World Jerk Chicken: A Perfect Weekend Delight
Are you ready to elevate your weekend meals with a dish that’s not only flavorful but also aligns with your Slimming World goals? This slimming world jerk chicken recipe is a fantastic option that serves four people and is just 1.5 syns per serving on the Extra Easy plan. While it takes some effort and time, especially with the marinating process, the end result is a delicious and satisfying meal that’s perfect for sharing with family or friends.
Ingredients You’ll Need:
For the Chicken:
- 4 skinless, boneless chicken thighs
- Frylight (a low-calorie cooking spray)
- 2 level tablespoons granulated sugar
- Juice of 2 limes, plus lime halves for serving
For the Marinade:
- 1 tablespoon jerk seasoning
- 2 garlic cloves, finely chopped
- 6 spring onions, cut into approximately 1 cm lengths
- A handful of fresh thyme, leaves picked
- 1 tablespoon dark soy sauce
- 1/4 red chili, deseeded and finely chopped
Step-by-Step Preparation:
Step 1: Preparing the Marinade
Begin by creating a flavorful marinade that will infuse the chicken with rich, spicy, and aromatic flavors. In a shallow dish, combine the jerk seasoning, finely chopped garlic, spring onions, fresh thyme leaves, dark soy sauce, and the finely chopped red chili. Mix these ingredients well to ensure they are evenly distributed.
Next, add the chicken thighs to the marinade, making sure each piece is well-coated. Cover the dish with plastic wrap and let the chicken marinate in the refrigerator for at least 30 minutes. For the best results, and to allow the flavors to penetrate the meat thoroughly, consider marinating the chicken overnight.
Step 2: Cooking the Chicken
Once the chicken has marinated, preheat your oven to 190 degrees Celsius (170 degrees Celsius for fan ovens) or gas mark 5. Line a baking tray with baking paper to prevent the chicken from sticking and to make the cleanup process easier.
Remove the chicken from the marinade, scraping off any excess but reserving the marinade for later use. Spray the chicken thighs with Frylight to give them a light, even coating.
Heat a frying pan over medium-high heat. Once the pan is hot, add the chicken thighs. Cook them for 3-4 minutes on each side, until they are nicely browned. This step helps to seal in the flavors and gives the chicken a delicious, slightly crispy exterior.
After browning the chicken, transfer the pieces to the prepared baking tray, arranging them in a single layer. Place the tray in the preheated oven and bake the chicken for 10 minutes.
Step 3: Adding the Marinade
While the chicken is baking, it’s time to add another layer of flavor. Spoon the reserved marinade over the chicken thighs, ensuring each piece gets a generous amount. Return the tray to the oven and continue baking for an additional 15 minutes, or until the chicken is fully cooked through. The internal temperature of the chicken should reach 75 degrees Celsius to ensure it’s safe to eat.
Step 4: Preparing the Sauce
To add a sweet and tangy glaze to the chicken, start by spraying a frying pan with Frylight and placing it over low heat. Add the granulated sugar and 1 tablespoon of water to the pan. Cook the mixture gently, drawing a spoon through it every 20 seconds but avoiding stirring until the sugar has fully dissolved and turned a light brown color.
Once the sugar has dissolved, increase the heat to medium and allow the mixture to boil. Watch carefully as it bubbles and turns a dark brown caramel color. This process can happen quickly, so be attentive to prevent burning.
Immediately add the lime juice to the caramelized sugar. The mixture will sizzle and bubble vigorously, so be cautious. Stir well to combine the lime juice with the caramel, then add the hot cooked chicken thighs. Stir and cook for an additional 30 seconds, ensuring the chicken is well-coated with the sweet and tangy glaze.
Step 5: Serving the Dish
Your delicious Slimming World jerk chicken is now ready to be enjoyed. Serve the chicken thighs with a side of rice and your choice of vegetables. The rice will help balance the spicy flavors of the jerk seasoning, while the vegetables add a nutritious element to the meal.
For an extra touch of freshness, garnish the dish with lime halves and a sprinkle of fresh thyme leaves. The zesty lime juice can be squeezed over the chicken just before eating to enhance the flavors even further.
Tips for Success:
- Marinating Time: The longer you marinate the chicken, the more intense the flavors will be. If possible, prepare the marinade the night before and let the chicken sit in the fridge overnight.
- Even Cooking: Ensure the chicken thighs are of similar size and thickness for even cooking. If necessary, pound the chicken thighs to an even thickness before marinating.
- Watch the Caramel: When making the caramel sauce, keep a close eye on the sugar as it can burn quickly. As soon as it turns a dark brown color, add the lime juice to stop the cooking process.
- Healthy Sides: Pair the jerk chicken with healthy sides such as steamed vegetables, a fresh salad, or quinoa instead of rice for a lower-calorie option.
By following these steps, you’ll create a mouthwatering Slimming World jerk chicken dish that’s perfect for a weekend treat. It’s a balanced meal that combines lean protein with flavorful spices, making it a great choice for those following the Slimming World plan. Enjoy this delicious and satisfying meal with your loved ones!
