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Keto Jerk Chicken and Rice

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This keto jerk hen with cauliflower rice is a simple one pan meal. A mouthwatering low carb dinner impressed by Jamaican jerk paste. In the event you love keto hen recipes, this one’s a winner! Dairy free, paleo, and keto.

The primary time I ever had Jamaican jerk hen, I used to be hooked. I fell exhausting for that distinctive mix of spices and warmth. And for years, my husband and I had a jar of jerk seasoning paste within the fridge always.

So after I wrote Straightforward Keto Dinners, I made a decision I completely needed to embrace a recipe for it. I created a one pan Keto Jerk Rooster and Rice and it turned an on the spot hit for all of us.

I like it a lot, I made a decision I wanted to share it on the weblog too. And make a video too!

What’s jerk seasoning?

In the event you by no means skilled the fun of jerk seasoning, you might want to rectify that instantly!

Jerk seasoning is a mix of spices that can be utilized as a dry rub or a moist paste for marinating. Most notably, it consists of allspice and scotch bonnet peppers, which supplies it a singular taste with a critical kick of warmth.

It’s not for the faint of coronary heart, however it’s so amazingly scrumptious!

Another Caribbean nations have comparable spice rubs. I lived in Barbados for six months whereas engaged on a grad faculty mission, and located Bajan seasoning to have a really comparable taste profile.

Top down image of keto jerk chicken and rice in a cast iron skillet, with an orange napkin over the handle.

Sugar-Free Jerk Seasoning

This isn’t genuine Jamaican jerk seasoning and I don’t fake in any other case. Let’s simply name it Jamaican-inspired.

Necessity dictates a number of adjustments to make jerk hen extra keto pleasant. I additionally needed to make it extra accessible with available elements.

Most jerk seasonings or marinades embrace fairly a little bit of brown sugar. That “candy warmth” is a part of what makes jerk hen so delectable. Fortunately, swapping out the sugar for a little bit Swerve works simply as effectively.

I additionally skipped the scotch bonnets as a result of they’re critically scorching and aren’t at all times simple to search out. I take pleasure in spicy meals however that sort of warmth could be an acquired style. Utilizing a little bit cayenne permits the reader to regulate the warmth to their very own liking.

A piece of easy jerk chicken on a plate with a bite cut out of it.

Methods to make Keto Jerk Rooster

Straightforward peasy recipe alert!

  1. Whisk the spices collectively. Chances are you’ll really feel such as you’re emptying your total spice cupboard for this one. And also you wouldn’t be incorrect! However all of those spices and seasonings are key to reaching that distinctive jerk hen taste.

2. Don’t overlook the sweetener. You simply want a little bit bit to get that candy warmth. I used Swerve Granular as a result of on the time I wrote my cookbook, the Swerve Brown didn’t exist. However you would simply sub that in.

3. Rub the seasoning on the hen. I like to recommend utilizing your fingers to rub the spices into the hen pores and skin, because it helps it stick higher.

4. Pan sear the hen. If you need crispy hen pores and skin, you might want to pan sear these thighs over medium warmth. Merely oven baking simply can’t evaluate.

5. Sauté the cauliflower rice. Add the chopped onion and the rice proper into the identical pan with all of the oil, as it’ll take in a few of that scrumptious seasoning.

6. Oven bake till achieved. Then merely add the hen on high, pop within the oven and bake till cooked by way of.

The top result’s meltingly scrumptious keto hen and rice. It’s one in every of my favourite simple keto meals.

A jerk rubbed chicken thigh in a bamboo bowl with cauliflower rice and a slice of lime.

Extra scrumptious keto one pan meals



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