Vibrant Jerk Chicken with Pineapple Salsa
This dish features juicy jerk-marinated chicken paired with a refreshing pineapple salsa. It’s bursting with Caribbean-inspired flavors — smoky, spicy, sweet, and tangy — making it an unforgettable healthy meal.
Time
Prep time: 20 minutes (plus marinating)
Cook time: 20 minutes
Total time: 40 minutes
Ingredients
For the Jerk Chicken
1 lb (450 g) boneless, skinless chicken thighs or breasts
2 tbsp olive oil
Juice of 1 lime
3 cloves garlic, minced
1 small chili (Scotch bonnet or jalapeno), minced (adjust for heat)
1 tsp ground allspice
1 tsp smoked paprika
1 tsp ground thyme (or 2 tsp fresh)
½ tsp ground cinnamon
½ tsp ground ginger
½ tsp black pepper
½ tsp salt
1 tbsp brown sugar or honey
For the Pineapple Salsa
2 cups fresh pineapple, diced
½ red bell pepper, diced
½ small red onion, finely chopped
1 small jalapeno or chili, finely chopped
Juice of 1 lime
2 tbsp fresh cilantro or mint, chopped
Salt, to taste
Optional for Serving
2 cups cooked coconut rice or quinoa
Lime wedges
Instructions
1. Marinate the Chicken
In a bowl, mix olive oil, lime juice, garlic, chili, allspice, paprika, thyme, cinnamon, ginger, pepper, salt, and brown sugar/honey.
Add chicken, coat well, and marinate for at least 30 minutes (up to 8 hours for best flavor).
2. Make the Pineapple Salsa
In a bowl, combine pineapple, red bell pepper, onion, jalapeno (if using), lime juice, cilantro/mint, and a pinch of salt.
Chill until serving.
3. Cook the Chicken
Heat a grill pan or outdoor grill over medium-high heat.
Cook chicken for 5–6 minutes per side, until cooked through (165°F / 74°C internal temp).
Rest for 5 minutes, then slice.
4. Assemble and Serve
Serve chicken over coconut rice or quinoa if desired.
Top generously with pineapple salsa.
Garnish with extra lime wedges and fresh cilantro.
Notes & Tips
Spice Control: Use less chili for a milder flavor or more for extra heat.
Meal Prep: Marinate chicken the night before for quick cooking.
Tropical Twist: Add diced mango or papaya to the salsa.
Oven Option: Bake chicken at 400°F (200°C) for 22–25 minutes if you don’t want to grill.
Frequently Asked Questions
Q: Can I make this with shrimp instead of chicken?
Yes — marinate shrimp for only 15 minutes and cook 2–3 minutes per side.
Q: Can I use canned pineapple?
Fresh is best, but canned works if well-drained.
Q: How do I store leftovers?
Chicken keeps 3–4 days in the fridge; store salsa separately to keep it fresh.
Nutritional Information
Calories: ~410
Protein: 33 g
Carbohydrates: 28 g
Fat: 16 g
Fiber: 5 g
Sugar: 15 g