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08/10/2017 Dr. Mercola 0

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Savor the Flavors of This Keto-Friendly Jamaican Jerk Chicken Recipe

08/10/2017 none 0

Recipe by Pete Evans

Craving the rich flavors of Jamaican dishes? There’s no need
to book a flight to the Caribbean because you can satisfy your cravings in your
own home with this Jamaican jerk chicken recipe from world-famous chef Pete
Evans. The rich marinade and juicy meat of this dish are sure to give you the
burst of aromatic and flavorful goodness that you desire. What makes this dish
even better is that it’s filled with nutrients that can boost your overall

If you want more healthy and delectable keto-friendly dishes
like this one, you should look forward to the “Fat for Fuel Ketogenic
Cookbook,” which will be out November 14. Pete and I collaborated to write this
cookbook, in the hopes of making it easier for people to embrace a ketogenic diet.


2 pounds free-range

2 bay leaves

wedges, to serve

1 handful of coriander leaves, to serve

, to serve


Jerk marinade:

1 red onion,

3 scallions, chopped

6 large garlic
cloves, crushed

4 habaneros, deseeded and chopped

3 tablespoons lime juice

3 tablespoons tamari or coconut aminos

3 tablespoons coconut
, melted

1 tablespoon white wine vinegar

1 tablespoon honey (optional)

1 tablespoon thyme leaves

1 tablespoon paprika

2 teaspoons ground allspice

2 teaspoons freshly ground black pepper

1 1/2 teaspoons sea salt

1/2 teaspoon ground cinnamon

1/4 teaspoon freshly grated nutmeg



To make the jerk marinade, combine all the
ingredients in a food processor and process to a smooth paste.

Transfer the marinade to a large shallow bowl,
add the chicken and bay leaves and turn the chicken to coat. Cover and
refrigerate overnight for best results.

Preheat the oven to 400 degrees F.

Bring the chicken to room temperature 20 minutes
before cooking.

Heat the oil in a large frying pan over
medium-high heat. Add the chicken drumsticks, in batches and cover, basting
occasionally with the marinade, for five minutes or until browned on all sides.

Place the chicken in a roasting tin and roast in
the oven for 20 to 25 minutes, or until the chicken is cooked all the way
through. Cover with foil and allow it to rest for five minutes before serving.

Arrange the chicken and lime wedges on a platter
and sprinkle over the coriander leaves. Serve with roasted vegetables.

Raw Chicken Handling
and Preparation: A Few Tips to Remember

Chickens are susceptible to bacterial contamination,
especially those that come from concentrated
animal feeding operations (CAFOs)
. These bacteria may cause a variety of
serious health problems, which is why it’s important to know the proper way to
handle and prepare chicken.

Be sure to cover and keep fresh chicken chilled prior to
cooking to prevent the growth of bacteria. You should also avoid washing it, as
this may spread bacteria, particularly Campylobacter, to other surfaces though
water splashes.

When cutting chicken, or any raw meat for that matter, make
sure that you use different knives and cutting boards for the other ingredients
to prevent cross contamination. Don’t forget to wash your hands and clean the
utensils that you used after preparing chicken to help stop the spread of

Why Should You Choose
Free-Range Chicken?

A lot of people consider chicken as one of their primary
sources of protein, but only a few are aware that most of the chicken meat sold
in the market actually comes from CAFOs.

I have constantly advised against consuming any product that
comes from CAFOs because of the health risks that they pose. These facilities
not only promote poor animal welfare and environmental damage, but also
contribute to the increasing cases of antibiotic-resistant diseases by
injecting low doses of antibiotics to animals. Keep in mind that chickens from
CAFOs are also linked to foodborne illnesses, like salmonella outbreaks.

The best way to prevent these health risks is by consuming
organic, free-range chickens, which are allowed to roam freely to look for
their own food. By consuming their natural diet of worms, plants, seeds and
insects, these chickens can provide superior health benefits compared to those
that come from CAFOs. You can get these pasture-raised chickens and other
organic poultry products from your local farmers market.

Herbs and Spices Turn
This Dish Into a Nutritional Powerhouse

and spices
are obviously the primary ingredients that make this Jamaican
jerk chicken dish taste exceptional. But did you know that they not only add
distinct flavors but also provide a variety of nutrients? Here are the health
benefits that you may get from them:



Habaneros are one of the chili peppers
that contain the highest concentration of capsaicin, which is the compound
that causes the burning sensation and activates the pain receptors in the
mouth, nose and throat.[ii]


is also found to be useful for controlling blood sugar levels, decreasing the
risk of cancer, preventing cardiovascular diseases, promoting weight loss and
alleviating inflammation and pain.



Black pepper
contains piperine, which is a substance that can aid weight loss by blocking
the formation of new fat cells and helping you burn more calories. It may
also increase the bioavailability of other substances.



Paprika comes from dried and ground chili
peppers, so it also has the health benefits of capsaicin. Plus, it’s rich in
vitamin A, vitamin B6, vitamin E and iron.[iii]



has antioxidant, antibacterial, antimicrobial, antifungal and antiviral
properties, which make it useful for a variety of applications, such as
fighting free radicals, enhancing cognitive function, alleviating
inflammation, improving brain health and supporting weight loss, among




Thyme is a useful herb that’s rich in
vitamin C, vitamin A, fiber, riboflavin, iron, copper and manganese. It also
has antiseptic, antibacterial and antimicrobial properties.



Bay leaves are an excellent source of
vitamin A, vitamin C, iron, manganese and calcium. Together, these vitamins
and minerals provide a positive impact on your eyesight, bone health and


The other ingredients of this dish also contribute to its
health benefits. For instance, onion is a very good source of vitamin C and B6,
iron, folate and potassium, whereas garlic may help improve bone health, reduce
inflammation, boost immune function and improve heart health and thyroid

About Pete Evans

Pete Evans
is an internationally renowned chef who has joined forces with Dr. Mercola to
create a healthy cookbook that’s loaded with delicious, unique Keto recipes,
ideal for people who want to switch to a ketogenic diet. The “Fat for Fuel
Ketogenic Cookbook” will be released November 14.

Pete has had numerous
noteworthy contributions to the culinary world. He has not only cooked for the
general public, but he’s also cooked a royal banquet for the Prince and
Princess of Denmark, a private dinner for Martha Stewart, and even represented
his hometown at the gala GʼDay USA dinner for 600 in New York City. Pete’s
career has moved from the kitchen into the lounge room with many TV appearances
including Lifestyle Channel’s “Home show,” “Postcards from Home,” “FISH,” “My Kitchen
Rules” and “Moveable Feast.”