Jerk Chicken Sandwich is a popular dish in the Caribbean. The chicken is marinated in jerk seasoning and grilled before being served on a hoagie bun with pineapple, bell peppers, lettuce, and fried plantain chips.
You can also use your homemade jerk sauce to give it an authentic flavor. You won’t find this dish on any restaurant menus; it’s one of those family recipes passed down from one generation to the next.
How to make Jerk Chicken Sandwich
Ingredients:
- 1 (2 1/2 to 3 pound) whole chicken
- 1 teaspoon thyme
- 2 teaspoons ground allspice
- 1/4 teaspoon ground nutmeg
- Juice of 1 lime
Directions:
Step 1: Remove the chicken’s giblets and neck
Step 2: Cut the chicken into 8 serving pieces. Coat the meat with all spices. Place in a plastic bag and marinate in the fridge for a minimum of 2 hours. I like to marinate my chicken overnight.
Step 3: Remove marinated chicken from the fridge for at least 30 minutes before grilling. Prepare grill for indirect cooking with medium heat at 350ºF (177ºC).
Step 4: Grill chicken for 8-10 minutes on each side or until done.
Step 5: Cut grilled chicken into 2-inch pieces and serve on sandwich buns with your choice of toppings.
Nutrition Facts of Jerk Chicken Sandwich
| Nutrition | Amount |
|---|---|
| Calories | 707.6 |
| Total Fat | 33.1g |
| Saturated Fat | 7.1g |
| Cholesterol | 196.9mg |
| Sodium | 438.9mg |
| Carbohydrates | 40.8g |
| Dietary Fiber | 3.2g |
| Sugars | 1g |
| Protein | 80.3g |
Top 5 Health Benefits of Jerk Chicken Sandwich
1. Heart disease:
Meat cooked on the grill is healthier for you than other more processed meats such as bacon and sausage. The spices and marinade used on jerk chicken will help lower your LDL “bad” cholesterol while raising HDL “good” cholesterol.
2. Prevent Cancer:
This delicious sandwich will also help prevent skin, lung, breast, and colon cancer. Cooking meat over a barbecue’s high heat for a long time will help destroy the pollutants in the meat linked to Cancer.
3. Weight Loss:
This recipe is low in fat but also high in protein. Protein helps you feel full and satisfied without taking in too many calories as fat would do. It will also keep you feeling full longer than other food types because of its high fiber content.
4. High Energy:
The vitamin C, B6, and iron in this sandwich will give you more energy by supplying your body with the nutrients it needs to keep those energy levels up.
5. Improve Digestion:
Fried plantains are a good source of fiber, something people who have intestinal or digestive issues may not be getting enough of.
The iron and vitamin C in the plantains will also help you digest proteins easier to get the most out of all these nutrients.
How to store?
This sandwich is best served hot, right off the grill or out of the oven. Leftovers can be stored in an airtight container and kept in the refrigerator for several days or frozen for up to a month.
Is It Suitable For Pregnant Women?
Jerk Chicken Sandwich is low in fat and high in protein, but pregnant women can still eat it. It is not considered a high-risk food if eaten by a pregnant woman because of the ingredients used.
However, if you need to speak to someone at your doctor’s office, they can always refer you to a registered dietitian who can advise you on whether or not this dish is safe for you and your baby while pregnant.
Is It Good For Diabetic Patients?
Jerk chicken can be high in protein, but it is not considered high in carbohydrates. In other words, you will not have to monitor your carbohydrate intake while eating this sandwich.
Meats cooked at a high heat will help destroy some carcinogenic substances that can form inside meats when cooked over a grill.
Jerk chicken sandwich calories
A whole chicken has an average of about 316 calories per serving. Disregarding the bun and toppings, that would be about 186 calories for the meat alone.
A traditional Jerk Chicken Sandwich will have many toppings, which will significantly drive up the calorie content.
Jerk chicken sandwich with cheese
Use your favorite type of cheese on this sandwich. If you use mild or medium cheddar cheese, it won’t add many calories.
If you use low-fat cheese, you may be able to enjoy this dish without worrying so much about the calorie content.
The great thing about having plantain chips (spicy variety) is that they will add a lot of satisfaction without adding many calories.
Jerk Chicken Sandwich with pineapple
Another great topping for this sandwich is fresh pineapple. You can use canned pineapple if it’s not in season.
It will add a lot of sweetness to the sandwich, and because of that, you might need a little extra sauce to balance out the sweetness.
The best cheese for jerk chicken Sandwich
Any cheese will be great on this sandwich. Cheddar, Colby jack, swiss, etc. I have always enjoyed this sandwich with cheddar cheese the best.
How Long Will It Take To Prepare?
Preparing the marinade, rubbing it onto the chicken pieces, and letting them marinate will only take a few minutes.
If you let them marinate overnight, all left is to grill the chicken. It would take about 45 minutes to 1 hour for an average-sized whole chicken.
Conclusion
Jerk Chicken Sandwich is a great sandwich option to serve when entertaining guests or having a large group. I like making this meal in the summer when I have lots of people over and we’re grilling outside.
It’s a great way to show that you’re serious about entertaining your friends and family, but not so much that it’s hard on your wallet. Try out this Jerk Chicken Sandwich recipe; let me know what you think.
FAQ
What is traditionally served with jerk chicken?
Jerk seasoning is what gives jerk chicken its unique taste. It contains a variety of spices and peppers that give it an excellent flavor. The spice most prized for its incredible flavor is the Scotch bonnet pepper which has a very distinct and unique taste. However, the sandwich itself can be served with any toppings you prefer.
What makes jerk chicken jerk?
Jerk chicken is named after the word “jerk, ” a form of slow cooking or smoking meat. The slow cooking process makes the chicken very tender, and the added spices and peppers give it a unique flavor.
Is jerked chicken healthy?
Yes, jerk chicken is healthy, although it has some fat. The main ingredient of jerk seasoning is Scotch bonnet pepper which has a lot of beneficial properties, including anti-inflammatory and anti-bacterial effects. It’s also one of the best sources of vitamin C.
How spicy is jerk chicken?
Jerk chicken is only mildly spicy. While you will taste a spicy flavor in the chicken, it won’t be overwhelmingly spicy as some people might expect. The jerk seasoning also contains many ingredients known to have health benefits, including vitamins and anti-oxidizing properties.
