FoodRef · Recipe for Jamaican Jerk Chicken
Jamaican Jerk Chicken
0 approve · 9 caution · 2 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (2)
- Vegan1.0
- Low-FODMAP2.5
Caution (9)
- DASH4.2
- Mediterranean4.8
- Carnivore5.5
- Paleo6.8
- Keto6.5
- Whole305.2
- Zone6.0
- Anti-Inflammatory5.8
- GLP-16.2
Approve (0)
None in this range
Ingredients
- 2 3 ½- to 4-pound chickens, quartered, or 8 whole legs, or 5 to 6 pounds bone-in, skin-on thighs
- 1 large bunch scallions (about 8), white and green parts
- 2 shallots, peeled and halved
- 4 to 6 Scotch bonnet chili peppers, stems removed, or habaneros
- 1 2-inch piece fresh ginger, peeled and coarsely chopped
- 6 garlic cloves, peeled
- ¼ cup fresh thyme leaves, or 1 tablespoon dried
- 2 tablespoons ground allspice, more for sprinkling
- 2 tablespoons soy sauce
- 2 tablespoons dark brown sugar
- 1 tablespoon salt, more for sprinkling
- 1 tablespoon black pepper
- ½ cup vegetable oil
- 1 tablespoon white or apple cider vinegar
- Freshly squeezed juice of 2 limes
Instructions
- At least 1 day before cooking, pat chicken dry with paper towels. Combine remaining ingredients in a blender or food processor and grind to a coarse paste. Slather all over chicken, including under skin. Refrigerate 12 to 36 hours. Bring to room temperature before cooking and lightly sprinkle with more salt and ground allspice.
- Prepare a charcoal grill: Clean and oil grates, and preheat to medium heat using one chimney of charcoal. The temperature can start as high as 300 degrees and go as low as 250. For best results, coals should be at least 12 inches away from chicken. If necessary, push coals to one side of grill to create indirect heat. Add two large handfuls of soaked pimento (allspice) wood sticks and chips (see note) or other aromatic wood chips to coals, then close grill. When thick white smoke billows from grill, place chicken on grate, skin side up, and cover. Let cook undisturbed for 30 to 35 minutes.
- Uncover grill. Chicken will be golden and mahogany in places. Chicken thighs may already be cooked through. For other cuts, turn chicken over and add more wood chips, and charcoal if needed. Cover and continue cooking, checking and turning every 10 minutes. Jerk chicken is done when skin is burnished brown and chicken juices are completely clear, with no pink near the bone. For large pieces, this can take up to an hour. Serve hot or warm, with rice and beans.
Diet-by-diet
High sodium from 1 tbsp salt plus soy sauce works against DASH principles, though the lean protein and fresh aromatics like scallions, ginger, and garlic are positives.
Uses fresh herbs, aromatics, citrus, and vinegar in line with Mediterranean style, but relies on vegetable oil rather than olive oil and lacks vegetables, legumes, or whole grains.
Chicken is the central ingredient, making this fundamentally incompatible with a vegan diet.
Chicken is the base, but the marinade is heavy with plant ingredients (scallions, peppers, garlic, ginger, herbs, sugar, vinegar, lime), which dilutes strict carnivore alignment.
Mostly paleo-friendly with chicken, herbs, and aromatics, but soy sauce and brown sugar are not paleo-compliant.
Very low carb overall — chicken with herbs and spices fits keto; the 2 tbsp brown sugar adds minor carbs but is spread across 8 servings.
Garlic, shallots, scallion whites, and onion-family aromatics are high-FODMAP, making this poorly suited to low-FODMAP eaters.
Chicken and most spices are compliant, but soy sauce, brown sugar, and vegetable oil all violate Whole30 rules.
Lean protein dominates with minimal carbs; would need a carb side like beans to hit Zone's 40/30/30 macro balance, but the protein component is solid.
Ginger, garlic, thyme, allspice, and chili offer anti-inflammatory benefits, but vegetable oil and added sugar work against the diet's principles.
High-protein chicken supports satiety goals for GLP-1 users, and portions are reasonable, but the sodium load and lack of fiber/vegetables limit the score.