One pan jerk fried chicken

Want to spice up your Sunday dinner? Our one-pan jerk fried chicken recipe is perfect for infusing fiery flavors into your meal. Marinate your chicken with a delicious blend of jerk spices to create a delicious and tender dish. But why stop there? After frying, the juicy chicken releases aromatic juices that can be used to prepare a fragrant coconut and vegetable curry. The result? A tempting feast that combines the juicy Jerk Chicken with a rich and creamy curry, guaranteed to tantalize your taste buds and impress your guests.

Ingredients

  • 1½ kg whole chicken
  • 2 red onions, halved then cut into wedges, leaving the root intact
  • 2 red peppers, deseeded and cut into pieces
  • 4 sweet potatoes, peeled and cut into pieces
  • 400g canned black beans, drained and rinsed
  • 400 ml coconut milk
  • cooked rice for serving
  • Flatbreads for serving
  • 1 red onion, cut into large pieces
  • 5 garlic cloves, peeled
  • 1 Scotch Bonnet Chili, deseeded
  • 3 fat green chili peppers, deseeded
  • A bunch of coriander, the stems roughly chopped and the leaves set aside for serving
  • large bunch of thyme, leaves picked
  • Zest and juice of 2 limes (save the juiced halves for the chicken)
  • 1 tbsp honey
  • 2 tablespoons olive or rapeseed oil, plus a dash
  • ½ nutmeg, grated
  • 1 tsp ground allspice

Preparation steps

  1. First, prepare the jerk paste by adding all the ingredients to a food processor.
  2. Add a pinch of salt and blend until the mixture forms a fine puree.
  3. If necessary, add a splash of water to dissolve the mixture.
  4. Tie the chicken thighs together as desired and place them in a large ovenproof roasting pan.
  5. Pour the jerk paste over the chicken and rub it all over, including the inside of the chicken.
  6. Fill the cavity with the juiced lime halves and cover the tray with foil.
  7. Refrigerate the chicken for at least 2 hours or up to 48 hours.
  8. Preheat the oven to 200°C/180°C fan/gas 6.
  9. Cook the chicken in the oven for 45 minutes.
  10. Remove the chicken from the oven and peel off the foil. Carefully place the chicken on a plate and pour the juices from the cavity into the roasting pan.
  11. Add onions, peppers and sweet potatoes to the roasting pan.
  12. Season the vegetables well and toss them into the tray to cover them with the jerk paste.
  13. Place the chicken on top of the vegetables and drizzle with a little oil.
  14. Lower the oven temperature to 180°C/160°C fan/gas 4.
  15. Place the roasting pan, uncovered, back on the middle rack of the oven.
  16. Roast for another 45 minutes, or until vegetables are tender and chicken is fully cooked.
  17. Check the temperature of the chicken with a meat thermometer – it should reach 75°C.
  18. Remove the chicken from the mold and place it on a plate. Wrap in foil and let rest.
  19. Place the roasting pan on the stove over medium heat.
  20. Stir in the beans and coconut milk, scraping the bottom of the can to release any flavorings.
  21. Simmer the sauce until it thickens slightly, then season to taste.
  22. If there is excess fat on the surface of the sauce, skim it off with a spoon.
  23. Return the chicken to the pan and sprinkle cilantro leaves over it.
  24. Serve the fried chicken with rice and pita bread to soak up the delicious sauce.

Nutritional Information

Equipment and tools

For this recipe you will need the following equipment and tools:

  • A large frying pan
  • dulcimer
  • Sharp knife
  • tin opener
  • Vegetable peeler
  • measuring cup
  • measuring spoon
  • Mixing spoon

Allergen information

This recipe may contain allergens. Please note the following:

  • Coconut milk

Storage and leftovers

If you have leftover one-pan jerk fried chicken, here are some storage tips:

  • Transfer the leftovers to an airtight container.
  • Refrigerate leftovers within 2 hours of cooking.
  • The leftovers can be stored in the refrigerator for up to 3 days.

When reheating leftovers, be sure to heat them thoroughly before eating.

The Health Benefits of One-Pan Jerk Roast Chicken

When it comes to a delicious and filling meal, One-Pan Jerk Roast Chicken is the perfect choice. Not only is it packed with flavors and spices, but it also offers various health benefits that make it a nutritious choice for your dinner table.

1. Lean protein source

One-pan fried chicken consists primarily of whole chicken, which is a good source of lean protein. Protein is essential for building and repairing tissue, supporting healthy muscle growth, and maintaining a strong immune system.

2. Nutrient-rich vegetables

This recipe includes a variety of nutrient-dense vegetables such as red onions, red peppers, and sweet potatoes. Red onions are known for their antioxidant and anti-inflammatory properties. Red peppers are a great source of vitamins A and C, which are beneficial for skin health and immune function. Sweet potatoes are a rich source of fiber, vitamins and minerals, including vitamin A, potassium and manganese.

3. Fiber from black beans

Adding black beans to One-Pan Jerk Roast Chicken provides a good source of fiber. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and controlling blood sugar levels.

4. Heart-Healthy Coconut Milk

One-Pan Jerk Roast Chicken contains coconut milk, which adds creaminess and a tropical flavor to the dish. Coconut milk contains healthy fats that can promote heart health and provide energy to the body. It also contains lauric acid, which may have antiviral and antibacterial properties.

5. Aromatic and antioxidant-rich herbs and spices

The jerk seasoning in this recipe is made from various herbs and spices known for their antioxidant properties. Garlic, Scotch Bonnet chili, green chilies, coriander and thyme all contribute to the unique flavor profile and offer potential health benefits such as: B. strengthening the immune system and reducing inflammation.

6. Citrus boost with limes

The zest and juice of lime in this One-Pan Jerk Roast Chicken recipe not only enhances the flavor but also provides a refreshing citrus kick. Limes are an excellent source of vitamin C, which supports collagen production, aids iron absorption, and acts as an antioxidant to protect cells from damage.

With its combination of lean protein, vegetables, legumes and aromatic spices, One-Pan Jerk Roast Chicken offers a well-rounded and nutritious meal that can contribute to a healthy lifestyle. Serve with cooked rice and pita bread for a filling and healthy dining experience!

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