If you’re looking for a delicious and healthy meal, look no further than the Skinny One Pan Caribbean Jerk Chicken Skillet. This vibrant dish combines the bold flavors of Caribbean jerk seasoning with the sweetness of fresh mango salsa. It’s a perfect balance of spicy, sweet, and savory that will satisfy your taste buds without the guilt.
Why Make This Recipe
This recipe is great for several reasons. First, it’s simple and quick, making it perfect for busy weeknight dinners. Second, it uses one pan, which means less cleanup for you. Finally, the combination of chicken and mango salsa makes it a colorful and appealing dish that everyone will love. Plus, it’s healthier than traditional jerk chicken because it’s made with fresh ingredients and low-sodium options.
How to Make Skinny One Pan Caribbean Jerk Chicken Skillet
Ingredients:
- 3 green onions (chopped)
- 3 garlic cloves (finely chopped)
- 1 habanero chile (seeded and finely chopped; important to remove the seeds, this puppy is HOT, handle with care)
- 1/3 cup fresh lime juice
- 2 tablespoons low sodium soy sauce
- 1/4 cup olive oil plus 1 tablespoon
- 1 tablespoon packed light brown sugar
- 1/2 teaspoon cinnamon
- Salt and pepper to taste
- 4 large boneless skinless chicken breasts
- 2 large mangos (peeled, pitted, and diced)
- 1/2 red bell pepper (finely chopped)
- 1/4 cup red onion (finely chopped)
- 1/4 cup fresh cilantro (finely chopped)
- 1/4 cup fresh lime juice
- 2 tablespoons chopped jalapeño pepper
Directions:
- In a high-powered blender, combine the green onions, garlic, chile, lime juice, soy sauce, 1/4 cup olive oil, brown sugar, cinnamon, and salt and pepper. Process until fully combined and smooth.
- Coat all four chicken breasts generously with the jerk paste. Place in a large ziplock bag and put in the fridge for at least 2 hours, preferably overnight.
- When ready to make the dish, preheat the oven to 350°F and remove chicken from the fridge.
- Make your mango salsa by combining all the salsa ingredients in a medium bowl and setting it aside.
- Heat a large skillet over medium-high heat and add the 1 tablespoon olive oil. Swirl to coat the bottom of the skillet.
- Add all four chicken breasts into the skillet and cook for 5 minutes on each side, searing them but not completely cooking the chicken through.
- Remove the skillet from the heat and cover with the mango salsa.
- Place in the oven for 15-20 minutes or until the chicken is fully cooked through (no pink).
- Garnish with more cilantro and chopped jalapeño if desired.
- Enjoy!
How to Serve Skinny One Pan Caribbean Jerk Chicken Skillet
Serve the Chicken Skillet hot straight from the oven. It pairs wonderfully with a side of rice or a fresh green salad if you want to keep it light. The mango salsa on top adds a beautiful color and enhances the flavor of the dish.
How to Store Skinny One Pan Caribbean Jerk Chicken Skillet
Leftover jerk chicken can be stored in an airtight container in the refrigerator for up to 3 days. If you want to keep it longer, freeze the chicken in a freezer-safe container for up to 3 months. Just make sure to allow it to cool completely before storing.
Tips to Make Skinny One Pan Caribbean Jerk Chicken Skillet
- Marinate Longer: Marinating the chicken overnight will deepen the flavors.
- Don’t Skip the Salsa: The mango salsa is essential; it balances the heat of the jerk chicken.
- Adjust the Spice Level: If you’re sensitive to spice, you can reduce the amount of habanero or leave it out entirely.
Variation
You can swap out chicken for shrimp or tofu if you’re looking for a different protein. Both options will still be delicious with the jerk seasoning and mango salsa.
FAQs
1. Can I use frozen chicken?
Yes, you can use frozen chicken. Just make sure to thaw it before marinating.
2. Is this dish spicy?
It has a kick due to the habanero, but the mango salsa helps to cool it down. Adjust the spice to your taste by using less habanero.
3. Can I make this recipe ahead of time?
Yes, you can marinate the chicken ahead of time and store it in the refrigerator. Just cook it when you’re ready to eat.
Enjoy making and savoring your Skinny One Pan Caribbean Jerk Chicken Skillet! It’s healthy, flavorful, and sure to impress your family and friends.
Skinny One Pan Caribbean Jerk Chicken Skillet
Ingredients
For the Jerk Marinade
- 3 pieces green onions (chopped)
- 3 cloves garlic (finely chopped)
- 1 piece habanero chile (seeded and finely chopped) Handle with care as it’s very hot.
- ⅓ cup fresh lime juice
- 2 tablespoons low sodium soy sauce
- ¼ cup olive oil Plus 1 tablespoon for cooking.
- 1 tablespoon packed light brown sugar
- ½ teaspoon cinnamon
- Salt and pepper to taste
- 4 pieces large boneless skinless chicken breasts
For the Mango Salsa
- 2 large mangos (peeled, pitted, and diced)
- ½ piece red bell pepper (finely chopped)
- ¼ cup red onion (finely chopped)
- ¼ cup fresh cilantro (finely chopped)
- ¼ cup fresh lime juice
- 2 tablespoons chopped jalapeño pepper
Instructions
Preparation
- In a high-powered blender, combine the green onions, garlic, habanero chile, lime juice, soy sauce, 1/4 cup olive oil, brown sugar, cinnamon, and salt and pepper. Process until fully combined and smooth.
- Coat all four chicken breasts generously with the jerk paste. Place in a large ziplock bag and refrigerate for at least 2 hours, preferably overnight.
Cooking
- Preheat the oven to 350°F.
- Make your mango salsa by combining all the salsa ingredients in a medium bowl and set aside.
- Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil. Swirl to coat the bottom.
- Add all four chicken breasts into the skillet and cook for 5 minutes on each side, searing them but not completely cooking through.
- Remove the skillet from heat and cover with the mango salsa.
- Place in the oven for 15-20 minutes or until the chicken is fully cooked through (no pink).
- Garnish with more cilantro and chopped jalapeño if desired.
