Juicy grilled rooster 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 rooster, 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 rooster thighs for optimum juiciness, however rooster breasts work too for those who favor one thing leaner. As an alternative of a protracted checklist 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 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 rooster dinners.
Why This Recipe Works
I really like asking you all what recipes you’d prefer to see, and summer season grilling was one of many prime requests for June. This straightforward grilled jerk rooster 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 rooster thighs keep juicy and cook dinner quick on the grill or grill pan (or swap in rooster breasts for those who favor).
- 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 could additionally comprise salt, black pepper, thyme, allspice, scallions, brown sugar, and nutmeg.
Years in the past, after returning residence from a trip in Jamaica, I used to be craving jerk rooster. My good friend launched me to Walkerswood Delicate 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 at liberty to make use of the recent and spicy model. And for those who’d prefer to strive it with pork, try my Gradual Cooker Jerk Pork with Caribbean Salsa.
Components You’ll Want
Right here’s a listing of substances for this simple jerk rooster and mango avocado salsa. See the recipe card under for the precise measurements.
- Olive Oil coats the rooster, including moisture and serving to the seasoning persist 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 rooster thighs.
- Mango Salsa Components: Mango, avocado, purple onion, and jalapeño are seasoned with lime juice, cilantro, and salt.
Find out how to Grill Jerk Hen
The rooster marinates in as little as half-hour, however be at liberty to depart it for as much as 24 hours for even higher taste. See the recipe card on the backside for printable instructions.
- Season the rooster with oil, salt, brown sugar, jerk seasoning, and garlic, and marinate.
- Make the mango avocado salsa by combining the substances in a bowl.
- Grill the rooster over medium-high warmth, cooking till the inner temperature reaches 165°F. Let relaxation for five minutes earlier than slicing.
No grill? No downside!
Observe the identical instructions, however use a grill pan on the range as a substitute of the out of doors grill.
Child-Pleasant Tip
To make this dish work for choosy eaters, I season just a few items of rooster 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 facet.
Variations
- Hen: Use the jerk seasoning on rooster breasts for a leaner choice, and comply with these directions fo grilling rooster breasts. You can even use bone-in rooster thighs, however you will have to extend the cooking time. Verify that they’re accomplished by utilizing an instant-read thermometer.
- Mango: Change it with diced pineapple.
- Spicy Salsa: Because the rooster is spicy, I favor to maintain the salsa delicate. However, if you need 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 rooster thighs are glorious for meal prep since they final just a few days within the fridge and freeze properly. Leftovers are versatile and might be eaten a wide range of methods.
- Refrigerate the rooster 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 rooster till heat and serve the salsa chilly.
- Freeze the rooster in an hermetic container for as much as 3 months.
Extra Grilled Hen Recipes You’ll Love
For extra dinner concepts utilizing rooster, try these 5 scrumptious grilled rooster recipes to encourage your subsequent meal!
In case you make this grilled jerk rooster recipeI might like to see it. Tag me in your photographs or movies on Instagram, TikTok, or Fb! And make sure to be a 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 rooster 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 rooster to coat it within the spices and marinate a minimum of half-hour.
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Whereas that marinates make the salsa. Add all the substances 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 frivolously oil the grates. Frivolously spray the rooster with the nonstick cooking spray. Switch the rooster to the grill in an excellent layer. Prepare dinner for 3 minutes, till the rooster simply releases from the grill. Flip the rooster and cook dinner for an extra 3 minutes, till the rooster simply releases from the grill. Proceed turning, each 2-3 minutes, till the rooster is cooked by way of and 165 levels F, 10-Quarter-hour complete, relying on the dimensions of your rooster 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
