Craving delicious, flavorful food without spending hours in the kitchen? Then look no further! This oven jerk chicken breast recipe is the perfect solution for a quick, healthy, and incredibly tasty weeknight dinner. Forget takeout – this homemade version is easier than you think and delivers a vibrant burst of Jamaican-inspired flavors that will leave you wanting more. It’s a fantastic example of easy recipes and healthy meals combined, perfect for those busy weeknights when you need a quick dinner idea.
Ingredients:
- 4 boneless, skinless chicken breasts (about 1.5 lbs total)
- 1/4 cup jerk seasoning (store-bought or homemade – see variations below!)
- 2 tablespoons olive oil
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 tablespoon lime juice
- 1 teaspoon ground allspice
- 1/2 teaspoon ground ginger
- 1/4 teaspoon cayenne pepper (optional, for extra heat)
- Salt and freshly ground black pepper to taste
Instructions:
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Prepare the Chicken: Preheat your oven to 400°F (200°C). Pat the chicken breasts dry with paper towels. This helps them brown nicely.
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Marinate the Magic: In a medium bowl, whisk together the olive oil, soy sauce, lime juice, allspice, ginger, cayenne pepper (if using), salt, and pepper. Add the jerk seasoning and mix well.
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Coat the Chicken: Place the chicken breasts in the marinade, ensuring they are fully coated on all sides. Let them marinate for at least 15 minutes, or up to 2 hours in the refrigerator for maximum flavor. The longer, the better!
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Bake to Perfection: Arrange the marinated chicken breasts in a single layer in a baking dish. Bake for 20-25 minutes, or until the internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure it's cooked through.
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Rest and Serve: Once cooked, remove the chicken from the oven and let it rest for 5 minutes before slicing and serving. This allows the juices to redistribute, resulting in a more tender and flavorful chicken breast. Serve with your favorite sides – rice and peas, roasted vegetables, or a simple salad are all excellent choices.
Cooking Tips for Delicious Dishes:
- Homemade Jerk Seasoning: For a truly authentic flavor, try making your own jerk seasoning. A simple blend of scotch bonnet peppers, thyme, scallions, and allspice berries will do the trick. Just remember to adjust the spice level to your preference.
- Don't Overcrowd the Pan: Make sure the chicken breasts have enough space in the baking dish to brown evenly. If necessary, bake them in batches.
- Check for Doneness: Using a meat thermometer is the best way to ensure the chicken is cooked through and safe to eat.
Variations:
- Spicy Kick: Add more cayenne pepper or a dash of your favorite hot sauce to the marinade for extra heat.
- Sweet and Savory: A drizzle of honey or maple syrup added to the marinade creates a delightful sweet and savory balance.
- Citrus Burst: Experiment with other citrus juices like orange or grapefruit for a different flavor profile.
Nutritional Information (per serving, approximate):
- Calories: Approximately 250-300
- Protein: 30-35g
- Fat: 10-15g
- Carbohydrates: 2-5g
This oven jerk chicken breast recipe is a simple yet impressive dish that's perfect for any occasion. It's a testament to how easy it is to create delicious and healthy meals at home, showcasing the best of homemade cooking. Enjoy!