Caribbean Series: Jerk Chicken Salad

Not every day rice and peas, sometimes a light healthy meal is what the body needs!


I know I have some health conscious people reading my blog and I wanted to make a jerk dish with all the flavour but without the calories....this is it!


I have used a dry jerk rub for this dish and it's quick and easy to make! I recommend doubling up the jerk seasoning and storing in an airtight jar. That way, it's on hand to use whenever you fancy making up some jerk chicken.


I added some left over chilli sautéed potatoes to this salad which made it taste utterly amazing and gave it a slight extra kick!


Jerk dry rub ingredients:

• 1 tbsp. onion flakes
• 1 tbsp. onion powder
• 2 tsp ground dried thyme
• 2 tsp salt
• 1 tsp ground Jamaican allspice
• 1/4 tsp ground nutmeg
• 1/4 tsp ground cinnamon
• 2 tsp sugar
• 1 tsp ground black pepper
• 2 tsp cayenne pepper
• 2 tsp dried chives

Mix together all the ingredients and store in a tightly closed glass jar.


Salad ingredients:

• 2 chicken breasts
• salad leaves of your choice, enough for 2 people
• 12 plum tomatoes, cut in half
• 1 avocado, chopped
• Olive oil
• Balsamic vinegar
• Salt & pepper
• Coconut oil

Place the chicken breasts in a dish and sprinkle with a generous amount of jerk seasoning. Rub into the chicken and turn, then sprinkle with more season and rub into the chicken ensuring all the chicken is coated. Cover and leave to marinade over night.

Jerk rub marinating on the chicken

Cut the chicken into bite sized chunks. Using a Dutch pot or a heavy based casserole dish, add 2 tbsp. of coconut oil on a medium heat. Once hot, add the chicken and cook through.


Whilst the chicken is cooking, make a vinaigrette with the olive oil and balsamic vinegar. Add 2 parts oil to 1 part balsamic then add some freshly ground black pepper and sea salt. Mix well. Add the salad leaves, tomatoes and avocado and gently mix ensuring everything is covered with the vinaigrette.


Once the chicken is cooked, add to the salad and mix. If using leftover sautéed potatoes then add along with the chicken.


Serve onto plates and enjoy your healthy but full of flavour salad! Who said healthy food was bland??!