Jerk Chicken


As some of you may already know, I post fairly regularly about what I’m eating on my Instagram feed.  I figure if it helps me to see what other people are ingesting for healthy fare that maybe I can help someone else by showing exactly what I’m putting in my own mouth as I fight the #fatdemon.  So I post pics of healthy food… well mostly healthy food.

A few weeks ago, I went on a kind of picture-taking spree and documented everything I ate for seven days. Those food photos grew into a blog post –  How I Lost 9 Pounds in 7 Days.  I was able to provide some of the links to recipes for food eaten that week on my blog.  There were a few recipes that I hadn’t had a chance to add to my blog and this is one of them.

As a disclaimer, I have to tell you that I’m a simple cook.  If it requires too much time, planning, or preparation, I won’t do it.

I think I’m actually a boring cook to be honest.  When I’m eating-to-live vs. living-to-eat, food becomes a functional activity more than a fun adventure.

Enter my daughter Jessica.

She loves to cook.

And she loves for the dishes to at least appear to be gourmet dishes.

So I can’t take credit for making this.

I can only take credit for picking the recipe, tweaking it, and then handing it off for my daughter to make it happen.

Thanks Jessica.  You have officially been given public recognition for your role in our family as an excellent cook and props for diligently working towards your home economics homeschool credit. Kudos.

You done good girl.  This dish was delish.


Jerk Chicken with Mango Sauce

1 small white onion, thinly sliced

1 teaspoon garlic powder

1 teaspoon thyme

1/2 teaspoon allspice

1/2 teaspoon ground ginger

1/4 teaspoon cloves

1 teaspoon red pepper flakes (use 1/2 if you don’t like spicy foods)

1 1/4 pound boneless skinless chicken breast

2 cups fat-free, low sodium chicken stock

Combine all spices in a bowl and mix well.  Rub spice mixture over chicken.  Pour beef stock in slow cooker, gently add chicken and onions.  Cover and cook on low for 8-10 hours.


Mango Sauce

1 large mango, diced

1 tablespoon honey or agave nectar

2 tablespoons red onion, finely chopped

Juice of 1/2 lime

1 tablespoon chopped parsley (or 1 teaspoon dry)

Serve the jerk chicken mixture over a bed of greens on an Ezekiel bread tortilla. Topped off  the mango salsa and finish with one glorious tablespoon of guacamole.


You can also serve the jerk chicken and mango salsa on a  whole-wheat sandwich bun, corn tortillas, or flour tortilla, or whole wheat pitas.  Dress to taste with your favorite sandwich or salad toppings such as sliced lettuce, cabbage, tomato, etc.

I loved it.

The kids loved it.

The hubs loved it.

Win. Win. Win.

The original recipe (prior to my tweaking) was featured in Living magazine. It suggested making the “jerk” with pork or roast.  I think this recipe is extremely good and very forgiving to whatever protein you might prefer. Bon Appetit!

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