- 1:00 Prep
- 0:50 Cook
- 4 Servings
- Capable cooks
This exciting dish is perfect served with a green salad as a midweek meal or as part of a weekend feast.
Ingredients
- 4 medium (300g each) chicken marylands
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 2 teaspoons dried oregano
- 3 garlic cloves, crushed
- 2 tablespoons cider vinegar
- 1 teaspoon dried chilli flakes
- 2 tablespoons brown sugar
- 1 teaspoon ground cinnamon
- Barbecued corn (see related recipe), to serve
Method
- Step 1Using a small knife, make 4 deep cuts into each piece of chicken. Place in a large, shallow glass or ceramic dish. Combine oil, thyme, oregano, garlic, vinegar, chilli, sugar and cinnamon in a bowl. Spoon over chicken. Rub to coat. Cover. Refrigerate for 3 hours, if time permits.
- Step 2Heat a barbecue plate or chargrill over medium heat. Cook chicken for 3 to 4 minutes each side or until golden. Transfer to a disposable baking dish. Cook in a covered barbecue over indirect heat (see note) for 45 to 50 minutes or until juices run clear when thickest part is pierced with a skewer. Serve with Barbecued corn (see related recipe) and salad.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1245 kj
Energy
14g
Fat Total
4g
Saturated Fat
1g
Fibre
35g
Protein
153mg
Cholesterol
129.09mg
Sodium
7g
Carbs (sugar)
7g
Carbs (total)
All nutrition values are per serve
Notes
‘Jerk’ is a cooking style and sauce originally from Jamaica that’s popular throughout the Caribbean. The name is believed to derive from ‘jerky’, or dried meat. To use indirect heat, light burners on one half of barbecue. Place baking tray on other half. Always check manufacturer’s instructions.
- Author: Kim Coverdale
- Image credit: Steve Brown
- Publication: Super Food Ideas
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