Jerk Chicken with Mashed Plantains
This recipe brings you all the bold, smoky-sweet spice of classic jerk chicken — without the long marinade time. Paired with charred broccolini brightened with lime zest and creamy mashed plantains (or yucca), it’s a nutrient-dense, flavor-packed dinner ready in under an hour!
4
Serving size
40
Chicken
30g Protein
Keto-Friendly
Ingredients
For the Jerk Chicken:
Fresh:
4 bone-in, skin-on chicken thighs
Fresh parsley or cilantro, chopped (for garnish)
Staple:
2–3 tablespoons grass-fed tallow (or avocado oil for pan-frying)
Jerk Spice Blend:
2 teaspoons coconut sugar
1½ teaspoons smoked paprika
1 teaspoon ground allspice
2 teaspoons onion powder
2 teaspoons garlic powder
1 teaspoon dried thyme
1 teaspoon dried parsley
1 teaspoon sea salt (Redmond Real Salt recommended)
½ teaspoon cinnamon
1 teaspoon cayenne pepper (adjust to heat preference)
½ teaspoon red pepper flakes (adjust to heat preference)
½ teaspoon black pepper
Pinch of ground nutmeg
For the Charred Broccolini:
Fresh:
1 bunch broccolini (about 3 cups), ends trimmed
2 garlic cloves, smashed
Zest and juice of 1 lime
Staple:
1 tablespoon ghee or olive oil
½ teaspoon red pepper flakes (optional)
Salt & black pepper to taste
For the Mashed Plantains:
Fresh:
3 ripe yellow plantains, peeled and chopped (Unavailable on Amazon Fresh, sub russet potatoes)
1 garlic clove, smashed
Staple:
2 tablespoons ghee
¼–½ cup chicken broth or filtered water
Salt & pepper to taste
Free-range organic meat and organic non-gmo veggies are linked where available
4
Serving size
Directions
Print RecipeSeason the Chicken (5 minutes)
1. Pat chicken dry with a paper towel.
2. Mix all jerk spices in a small bowl.
3. Rub the blend generously over the chicken, pressing it into all sides.
4. Let rest while you prep other components (marinating is optional but builds flavor).
Pan-Fry the Chicken (15–18 minutes total)
5. Heat 2 tablespoons tallow in a large skillet over medium-high heat.
6. Place chicken skin-side down and cook undisturbed for 5–6 minutes until golden and crispy.
7. Flip the chicken, lower heat to medium, and loosely cover the skillet.
8. Cook for an additional 8–10 minutes, or until internal temp reaches 165°F.
9. Transfer to a plate and let rest for 5 minutes.
Char the Broccolini (12–15 minutes, overlaps with chicken)
10. Toss broccolini with ghee, smashed garlic, sea salt, and black pepper.
11. Spread on a parchment-lined sheet pan and roast at 425°F for 12–15 minutes, flipping halfway if desired.
12. When done, squeeze over lime juice and zest and sprinkle with red pepper flakes.
Make the Mashed Plantains (15–20 minutes, overlaps)
13. Bring a saucepan of salted water to boil. Add chopped plantains and smashed garlic (or quartered potatoes if subbing).
14. Boil for 15 minutes, or until plantains are very soft.
15. Drain and transfer to a bowl.
16. Mash with ghee and slowly stir in broth until creamy and smooth.
17. Season to taste with sea salt and pepper.
To Serve
18. Spoon creamy mashed plantains onto each plate.
19. Top with jerk chicken and any pan juices.
20. Add a side of charred broccolini.
21. Garnish with chopped parsley.
Total Macros:
Protein: 32g
Carbs: 24g
Fat: 26g
Calories: 430
Nutrition Facts:
🔥 Jerk Chicken Highlights
High-Quality Protein: Each chicken thigh packs ~22–25g of complete protein to support muscle repair, immune health, and satiety.
Spices with Benefits:
Allspice and cinnamon aren’t just flavorful—they contain antioxidant compounds that may support inflammation balance.
Cayenne and chili flakes can stimulate metabolism and improve circulation.
Grass-Fed Tallow is rich in conjugated linoleic acid (CLA)and fat-soluble vitamins (A, D, E, K) when sourced well—perfect for high-heat cooking without seed oils.
🍌 Mashed Plantain Highlights
Resistant Starch: Ripe plantains are a source of slow-digesting carbs that help feed beneficial gut bacteria.
Potassium Power: One serving provides a potassium boost that supports healthy blood pressure and hydration.
Natural Sweetness: When ripe, plantains caramelize beautifully and offer sweetness without added sugar—perfect for Whole30 or real-food resets.
🥦 Charred Broccolini Highlights
Sulforaphane Superstar: Like broccoli, broccolini contains sulforaphane, a compound shown to support detoxification and cellular repair.
Fiber-Rich: Great for digestion and blood sugar balance—especially important when paired with starchy plantains.
Bright Finish: Lemon zest and lime juice offer vitamin C and support iron absorption from the rest of your meal.
🧂 Bonus Nutrition Notes
This dish is naturally gluten-free and dairy-free.
It’s packed with anti-inflammatory herbs and spices, healthy fats, and no refined sugar.
The balance of protein, healthy fats, and complex carbs makes this meal deeply satisfying and blood-sugar friendly.
© 2024 New Leaf Table