Jamaican Jerk Chicken with Mango Cabbage Slaw
Is everyone all finished with being jacked up on sugar? It’s time to get back to a healthy reality. I love sugar and chocolate as much as the next person but am very ready to dig into something spicy and delicious.
As you know every Tuesday I’m going to be writing my post around chicken and trout for Blue Goose Pure Foods. Our combined concept is to provide recipes for the family, that are easy, delicious and healthy.
When I think healthy I often think low fat and low carb but as I grow and learn more and more, I find myself thinking healthy is more about the quality of ingredients and balancing your diet with organic lean proteins, fruits, vegetables, grains and the dreaded FAT! Fat has always been what I avoid but lately I’ve noticed by adding back some healthy fats like olive oil and avocado it’s actually helped my overall health. As I often state, I’m not an expert trained in nutrition, only a person who’s had to fight her weight all her life and to be honest I feel like an expert sometimes lol. This is only my experience and opinion (and I have a lot of opinions).
This particular dish is very simple and can be made on the fly after arriving home from work (yup life is crazy busy for all of us). I have created a rub recipe but feel free to use your own favorite store bought jerk rub or marinade. I’ve made the rub pretty mild in spice because truthfully not too many children love hot foods (my 15 year old being the exception). You can add as much hot pepper as you like according to your level of crazy! I’m definitely level “total insanity” when making it for my husband and I (I put jalapeños in our scrambled eggs). The slaw with this is a bright, crisp and cooling side dish that also tastes fantastic. Like all recipes, this is a great jumpstart…be creative, if you hate mango use apples, if you hate cilantro put in parsley …cooking is all personal taste and preference. There is no right or wrong. Just keep trying and creating…your body will love you for it.
- 4 Organic Blue Goose chicken legs with skin
- 6 Organic Blue Goose boneless chicken thighs with skin
- 3/4 cup jerk rub (recipe follows)
- Red cabbage
- 1 firm mango, peeled and sliced into thin pieces
- 4 green onions thinly sliced lengthwise
- 2 tablespoons fresh cilantro leaves whole
- I jalapeno chopped
- 4 tablespoons chopped red onion
- 1 half English cucumber thinly sliced
- 1/4 red cabbage, thinly sliced
- 2 limes, 1 cut into wedges
- Olive oil
- Salt and pepper, to taste
- 1 Scotch bonnet or habañero chili, seeded and minced (wear rubber gloves) plus, if desired, additional Scotch bonnet chilies for garnish
- 2 tablespoons soy sauce
- 2 tablespoons fresh lime juice
- 5 teaspoons ground allspice
- 3 teaspoons English-style dry mustard
- 2 bay leaves, center ribs discarded and the leaves crumbled
- 2 garlic cloves, chopped
- 1 tablespoon salt
- 2 teaspoons sugar
- 1 1/2 teaspoons dried thyme, crumbled
- 1 teaspoon cinnamon
- 5 pounds chicken parts, the wing tips discarded
- vegetable oil for brushing the grill
- For the rub, mix all the ingredients together in a large Ziploc bag.
- Add chicken to the Ziploc bag, a couple of pieces at a time and massage the rub into the chicken pieces. Continue with the remaining chicken and place in a large glass dish. Pour remaining rub over chicken and let sit for at least 30 min in the fridge. Heat a grill to medium high and brush it with vegetable oil. Cook chicken by grilling skin side down first. Continue by turning often, until a thermometer reaches 165 degrees. Approx. 20 min.
- Remove and tent with tinfoil to keep warm.
- In a large bowl place, red onion, green onion, jalapeno, cilantro, cabbage, cucumber and mango. Squeeze 1 lime and pour olive oil to slightly moisten. Sprinkle with salt and pepper and toss.
- Serve chicken with Slaw and extra lime wedges for chicken.