Savor the Flavors of This Keto-Pleasant Jamaican Jerk Rooster Recipe

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Wholesome and Savory Jamaican Jerk Rooster Recipe

Pete Evans and Dr. Mercola lately joined forces and created a brand new cookbook, “Fats For Gas Ketogenic Cookbook.” Will probably be launched November 14 and obtainable on CLICK HERE to pre-order your copy on Amazon now.

Craving the wealthy flavors of Jamaican dishes? There’s no want to e book a flight to the Caribbean as a result of you possibly can fulfill your cravings in your own residence with this Jamaican jerk rooster recipe from world-famous chef Pete Evans. The wealthy marinade and juicy meat of this dish are positive to provide the burst of fragrant and flavorful goodness that you just want. What makes this dish even higher is that it’s full of vitamins that may enhance your total well being.

If you need extra wholesome and delectable keto-friendly dishes like this one, you must look ahead to the “Fats for Gas Ketogenic Cookbook,” which will likely be out November 14. Pete and I collaborated to write down this cookbook, within the hopes of creating it simpler for folks to embrace a ketogenic weight loss program.

Wholesome and Savory Jamaican Jerk Rooster Recipe

Prep Time: 20 minutes Prepare dinner Time: 25 minutes


  • 2 kilos free-range rooster drumsticks
  • 2 bay leaves
  • Lime wedges, to serve
  • Roasted greens, to serve
  • Jerk marinade:

  • 1 pink onion, chopped
  • three scallions, chopped
  • 6 massive garlic cloves, crushed
  • four habaneros, deseeded and chopped
  • three tablespoons lime juice
  • three tablespoons tamari or coconut aminos
  • three tablespoons coconut oil, melted
  • 1 tablespoon white wine vinegar
  • 1 tablespoon honey (elective)
  • 1 tablespoon thyme leaves
  • 1 tablespoon paprika
  • 2 teaspoons floor allspice
  • 2 teaspoons freshly floor black pepper
  • 1 half of teaspoons sea salt
  • half of teaspoon floor cinnamon
  • 1/four teaspoon freshly grated nutmeg


  1. To make the jerk marinade, mix all of the elements in a meals processor and course of to a clean paste.
  2. Switch the marinade to a big shallow bowl, add the rooster and bay leaves and switch the rooster to coat. Cowl and refrigerate in a single day for greatest outcomes.
  3. Preheat the oven to 400 levels F.
  4. Deliver the rooster to room temperature 20 minutes earlier than cooking.
  5. Warmth the oil in a big frying pan over medium-high warmth. Add the rooster drumsticks, in batches and canopy, basting sometimes with the marinade, for 5 minutes or till browned on all sides.
  6. Place the rooster in a roasting tin and roast in the oven for 20 to 25 minutes, or till the rooster is cooked all the best way by. Cowl with foil and permit it to relaxation for 5 minutes earlier than serving.
  7. Organize the rooster and lime wedges on a platter and sprinkle over the coriander leaves. Serve with roasted greens.

Uncooked Rooster Dealing with and Preparation: A Few Tricks to Bear in mind

Chickens are vulnerable to bacterial contamination, particularly those who come from concentrated animal feeding operations (CAFOs). These micro organism could trigger a wide range of severe well being issues, which is why it’s vital to know the correct method to deal with and put together rooster.

You’ll want to cowl and maintain contemporary rooster chilled previous to cooking to stop the expansion of micro organism. You also needs to keep away from washing it, as this will unfold micro organism, notably Campylobacter, to different surfaces although water splashes. When chopping rooster, or any uncooked meat for that matter, make positive that you just use completely different knives and chopping boards for the opposite elements to stop cross contamination. Don’t overlook to clean your arms and clear the utensils that you just used after getting ready rooster to assist cease the unfold of micro organism.1

Why Ought to You Select Free-Vary Rooster?

Lots of people take into account rooster as one in all their major sources of protein, however only some are conscious that many of the rooster meat offered available in the market truly comes from CAFOs.

I’ve always suggested towards consuming any product that comes from CAFOs due to the well being dangers that they pose. These services not solely promote poor animal welfare and environmental harm, but additionally contribute to the rising circumstances of antibiotic-resistant illnesses by injecting low doses of antibiotics to animals. Remember that chickens from CAFOs are additionally linked to foodborne diseases, like salmonella outbreaks.

One of the simplest ways to stop these well being dangers is by consuming natural, free-range chickens, that are allowed to roam freely to search for their very own meals. By consuming their pure weight loss program of worms, crops, seeds and bugs, these chickens can present superior well being advantages in comparison with these that come from CAFOs. You will get these pasture-raised chickens and different natural poultry merchandise out of your native farmers market.

Herbs and Spices Flip This Dish Right into a Dietary Powerhouse

Herbs and spices are clearly the first elements that make this Jamaican jerk rooster dish style distinctive. However do you know that they not solely add distinct flavors but additionally present a wide range of vitamins? Listed here are the well being advantages that you could be get from them:


Habaneros are one in all the chili peppers that include the very best focus of capsaicin, which is the compound that causes the burning sensation and prompts the ache receptors within the mouth, nostril and throat.2

Capsaicin can also be discovered to be helpful for controlling blood sugar ranges, reducing the danger of most cancers, stopping cardiovascular illnesses, selling weight reduction and assuaging irritation and ache.

Black pepper

Black pepper comprises piperine, which is a substance that may assist weight reduction by blocking the formation of recent fats cells and serving to you burn extra energy. It might additionally enhance the bioavailability of different substances.


Paprika comes from dried and floor chili peppers, so it additionally has the well being advantages of capsaicin. Plus, it’s wealthy in vitamin A, vitamin B6, vitamin E and iron.three


Cinnamon has antioxidant, antibacterial, antimicrobial, antifungal and antiviral properties, which make it helpful for a wide range of purposes, akin to preventing free radicals, enhancing cognitive operate, assuaging irritation, bettering mind well being and supporting weight reduction, amongst others.


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

Bay leaves

Bay leaves are a superb supply of vitamin A, vitamin C, iron, manganese and calcium. Collectively, these nutritional vitamins and minerals present a optimistic influence on your eyesight, bone well being and blood.

The opposite elements of this dish additionally contribute to its well being advantages. As an example, onion is an excellent supply of vitamin C and B6, iron, folate and potassium, whereas garlic could assist enhance bone well being, scale back irritation, enhance immune operate and enhance coronary heart well being and thyroid operate.

A Fundamental Bone Broth Recipe

The recipe that follows requires beef bones, however you can even make bone broth utilizing complete natural rooster, complete fish (together with the head) or fish bones or pork. Every will render a distinct taste. Boynton and Brackett truly recommend beginning with rooster as a result of it has the mildest taste (beef tends to be extra overpowering). For those who’re utilizing rooster, merely place all the rooster, uncooked, into the pot in place of the meat bones and proceed with the recipe as follows.

One word, if cooking a complete rooster, the meat ought to begin separating from the bone after about two hours. Merely take away the rooster from the pot and separate the meat from the bones. Then place the bones again in and proceed to simmer. You’ll be able to even use bones from a roasted rooster or turkey carcass to make bone broth, which is extremely price efficient since you’ll in any other case throw them away.

About Pete Evans

Pete Evans is an internationally famend chef who has joined forces with Dr. Mercola to create a wholesome cookbook that’s loaded with scrumptious, distinctive Keto recipes, preferrred for folks who need to swap to a ketogenic weight loss program. The “Fats for Gas Ketogenic Cookbook” will likely be launched November 14.

Pete has had quite a few noteworthy contributions to the culinary world. He has not solely cooked for most of the people, however he’s additionally cooked a royal banquet for the Prince and Princess of Denmark, a personal dinner for Martha Stewart, and even represented his hometown on the gala GʼDay USA dinner for 600 in New York Metropolis.

Pete’s profession has moved from the kitchen into the lounge room with many TV appearances together with Life-style channel’s “Dwelling” present, “Postcards from Dwelling,” “FISH,” “My Kitchen Guidelines” and “A Moveable Feast.”

Sources and References
  • 1 Nationwide Well being Service, Why You Ought to By no means Wash Uncooked Rooster
  • 2 SFGate, What Are the Advantages of Consuming Habaneros?
  • three SFGate, Why Is Paprika Good for Well being?

Tags: Primary DishesPoultry

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