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Baked Jerk Chicken | Roasted Vegetables | Keto | Low Carb | Cooking With Thatown2

  • 3 years ago
  • Read Time: 2 minutes
  • by thatown2

Wussup Towners. Today we made Baked Jerk Chicken. We got a late start on dinner tonight. I browned the chicken in a skillet and then covered the chicken in a jerk sauce that was saved from a previous jerk chicken recipe that I made. You can also use a bottled jerk marinade if you have that. We baked the chicken in the oven along with some frozen vegetables and got dinner on the table super fast instead of the normal low and slow method that we usually take when making jerk chicken. This chicken is keto friendly, low carb, and very easy to make.

Ingredients

  • 4-6 bone in chicken thighs
  • 1 tsp kosher salt
  • 1 tsp black pepper
  • 1 tbs olive oil
  • 1 cup jerk marinade
  • 3 cups frozen vegetables

Add some oil to a pan once hot add in your chicken skin side down season both sides with salt and pepper and cook for about 3-5 mins on both sides of the chicken on med high. Until you get a good sear on both sides of the chicken. Once both sides are done remove the excess oil from the pan and lower your heat to medium and add your jerk sauce. If your sauce is frozen like mine continue to cook your chicken in the sauce until the cubes melt (around 5 mins) once melted you can coat all your chicken in the jerk sauce and place your pan in the oven at 400 degrees for 20 mins. If the sauce is fresh or not frozen you can marinate your chicken in the jerk sauce or just coat your chicken in the sauce before adding it to the pan or follow the same directions I did by searing it first and then basting it in the sauce. Cook your chicken in the oven until the chicken reached 165.

Link to my jerk sauce recipe if you would like to make yours from scratch.
https://youtu.be/gFzDBIduBlk

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thatown2

Cooking With Thatown2 is a cooking channel that aims to promote healthy cooking and eating habits with a focus on the Keto Diet. The dishes prepared on my channel are easy to follow, family-friendly, and best of all ... LOW CARB. I have been on the Keto Diet since September 2019 and have lost over 130 pounds while still eating the things I enjoy. If you are interested in healthy simple-made meals, then come on in and we can walk this journey together.

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