Montego Bay Chicken

Jun 06, 2023June 6, 20230 15

Tasty Montego Bay Chicken Recipe for Dinner

by The Chefin Main

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

170

Sugar

Fat

Montego Bay Chicken is a dish brimming with bold Caribbean flavours. The marinade tastes sweet and tangy with a spicy kick that pairs perfectly with grilled or roasted chicken. This dish originated in Jamaica and is inspired by the island's fresh ingredients and bold spices. Montego Bay Chicken is a perfect weekday dinner idea for busy families. It's quick to make and very versatile as it can be served with numerous sides such as rice, salad or roasted vegetables.

Instructions

1.	Preheat oven to 375°F.
2.	In a bowl, mix together the soy sauce, orange juice, brown sugar, minced garlic, hot pepper sauce, rum extract and ginger.
3.	Pour the marinade in a zip-top bag and add the chicken breasts. Seal bag and shake well to coat chicken.
4.	Place chicken breasts in a baking dish, skin side up, and pour the marinade over the chicken.
5.	Bake the chicken for 25-30 minutes or until the internal temperature reaches 165°F.
6.	Serve hot with your favourite sides and enjoy!

PROS

Montego Bay Chicken is full of flavour and easy to prepare.

The dish is low in calories and a great source of protein.

CONS

The marinade contains brown sugar which may not suit those aiming for no sugar intake in their diet.

The recipe is not gluten-free unless a GF soy sauce is used.

HEALTH & BENEFITS

Chicken is an excellent source of lean protein that helps to build and repair muscles.
This dish contains polyphenols from the garlic and ginger, which have potent antioxidant and anti-inflammatory properties. The hot pepper sauce also contains capsaicin, which is linked to various health benefits including reducing inflammation and aiding in pain relief.

	4 boneless skinless chicken breasts
	1/4 cup low sodium soy sauce ( use LaChoy for GF )
	1/4 cup orange juice
	2 tablespoons brown sugar
	1 garlic clove , minced
	1 teaspoon hot pepper sauce
	1 teaspoon rum extract
	1/4 teaspoon ground ginger