Juicy grilled hen thighs (or breasts) seasoned with jerk spices topped with a cool and refreshing mango avocado salsa – the proper summer time dinner.
Grilled Jerk Hen
My husband loves jerk hen, so I got down to make a model that’s daring, flavorful, and simple sufficient for any evening of the week. I used boneless, skinless hen thighs for max juiciness, however hen breasts work too for those who want one thing leaner. As an alternative of an extended record 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 is just not solely scrumptious—it’s additionally high-protein, low-carb, gluten-free, and dairy-free. It’s a weeknight win that’s nice for summer time grilling or your go-to record of wholesome hen dinners.
Why This Recipe Works
I really like asking you all what recipes you’d wish to see, and summer time grilling was one of many prime 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 prepare dinner quick on the grill or grill pan (or swap in hen breasts for those who want).
- Naturally Wholesome: It’s high-protein, low-carb, gluten-free, and dairy-free—excellent for a feel-good summer time 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 include salt, black pepper, thyme, allspice, scallions, brown sugar, and nutmeg.
Years in the past, after returning house from a trip in Jamaica, I used to be craving jerk hen. My pal 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, take a look at my Gradual Cooker Jerk Pork with Caribbean Salsa.
Substances You’ll Want
Right here’s a listing of components 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 follow the meat.
- Salt for taste
- Brown Sugar balances the warmth from the jerk seasoning.
- Jerk Hen Seasoning: Utilizing a premade seasoning is a incredible shortcut that eliminates the necessity to have a number of spices.
- Minced Garlic provides a aromatic, savory observe to the rub.
- Hen Thighs: Use scissors to trim the surplus fats from boneless, skinless hen thighs.
- Mango Salsa Substances: Mango, avocado, pink onion, and jalapeño are seasoned with lime juice, cilantro, and salt.
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 components 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 a substitute of the outside grill.
Child-Pleasant Tip
To make this dish work for choosy eaters, I season a number of items of hen with simply salt, garlic powder, and a little bit brown sugar earlier than grilling. It’s easy, flavorful, and nonetheless pairs nicely 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 too use bone-in hen thighs, however you’ll need to extend the cooking time. Verify that they’re executed through the use of an instant-read thermometer.
- Mango: Exchange it with diced pineapple.
- Spicy Salsa: Because the hen is spicy, I want to maintain the salsa delicate. However, in order for you a spicier salsa, preserve 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 a number of days within the fridge and freeze nicely. Leftovers are versatile and might be eaten quite a lot of methods.
- Refrigerate the hen for as much as 4 days. The salsa is finest the day it’s made, so the avocados don’t brown, nevertheless it’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, take a look at these 5 scrumptious grilled hen recipes to encourage your subsequent meal!
For those who 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’ll want to be a part of the Skinnytaste Group to see what everybody’s cooking!
Yield: 4 servings
Serving Dimension: 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 not less than half-hour.
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Whereas that marinates make the salsa. Add all the components 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 flippantly oil the grates. Frivolously spray the hen with the nonstick cooking spray. Switch the hen to the grill in a good layer. Prepare dinner for 3 minutes, till the hen simply releases from the grill. Flip the hen and prepare dinner for a further 3 minutes, till the hen simply releases from the grill. Proceed turning, each 2-3 minutes, till the hen is cooked by way of and 165 levels F, 10-Quarter-hour complete, relying on the dimensions 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
