Juicy grilled hen 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 hen, so I got down to make a model that’s daring, flavorful, and straightforward sufficient for any night time of the week. I used boneless, skinless hen thighs for optimum juiciness, however hen breasts work too should you favor one thing leaner. As an alternative of an extended checklist of spices, I stored it easy with my favourite jerk seasoning and a contact of brown sugar to steadiness the warmth. Grilled to perfection and topped with a candy, cooling mango avocado salsa, this dish shouldn’t 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 hen dinners.
Why This Recipe Works
I like asking you all what recipes you’d prefer to see, and summer season grilling was one of many high 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 cook dinner quick on the grill or grill pan (or swap in hen breasts should you 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 might 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 hen. My buddy 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 at liberty to make use of the sizzling and spicy model. And should you’d prefer to attempt it with pork, take a look at my Sluggish Cooker Jerk Pork with Caribbean Salsa.
Substances You’ll Want
Right here’s an inventory of components for this simple jerk hen and mango avocado salsa. See the recipe card under for the precise measurements.
- Olive Oil coats the hen, 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 unbelievable 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 hen thighs.
- Mango Salsa Substances: Mango, avocado, purple onion, and jalapeño are seasoned with lime juice, cilantro, and salt.
Tips on how to Grill Jerk Hen
The hen 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 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 inner 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 an alternative of the out of doors grill.
Child-Pleasant Tip
To make this dish work for choosy eaters, I season a couple of items of hen with simply salt, garlic powder, and somewhat brown sugar earlier than grilling. It’s easy, flavorful, and nonetheless pairs effectively with the mango avocado salsa—or serve theirs plain with some rice or fruit on the facet.
Variations
- Hen: Use the jerk seasoning on hen breasts for a leaner choice, and comply with these directions fo grilling hen breasts. You can even use bone-in hen thighs, however you will want to extend the cooking time. Verify that they’re completed through the use of an instant-read thermometer.
- Mango: Exchange it with diced pineapple.
- Spicy Salsa: Because the hen is spicy, I favor to maintain the salsa delicate. However, if you would like 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 wonderful for meal prep since they final a couple of days within the fridge and freeze effectively. Leftovers are versatile and might be eaten a wide range 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, however 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!
In case you make this grilled jerk hen recipe, I might like to see it. Tag me in your photographs or movies on Instagram, TikTok, or Fb! And you should definitely be part of the Skinnytaste Group to see what everybody’s cooking!
Yield: 4 servings
Serving Measurement: 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 at the least 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 frivolously oil the grates. Calmly spray the hen with the nonstick cooking spray. Switch the hen to the grill in a fair layer. Prepare dinner for 3 minutes, till the hen simply releases from the grill. Flip the hen and cook 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 via and 165 levels F, 10-Quarter-hour whole, relying on the scale 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
