Healthy Recipe, Jamaican Jerk Chicken

Functional Aging

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Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087
  1. Healthy Recipe, Jamaican Jerk Chicken


    The spices and peppers in this low-sodium, high-protein dish will transport you to a whole new taste from “Heart Healthy Home Cooking African American Style” by the National Institute of Health. 


    • 8 pieces skinless chicken (4 breasts, 4 drumsticks)
    • ½ tsp ground cinnamon
    • 1½ tsp ground allspice
    • 1½ tsp ground black pepper
    • 1 Tbsp chopped hot pepper
    • 1 tsp dried hot pepper
    • 2 tsp oregano
    • 2 tsp dried thyme
    • ½ tsp salt
    • 6 cloves garlic, finely chopped
    • 1 C onion, pureed or finely chopped
    • ¼ C vinegar
    • 3 Tbsp brown sugar


    1. Wash chicken and pat dry.
    2. In a large bowl, combine all ingredients except chicken.
    3. Rub seasonings over chicken and marinate in the refrigerator for 6 hours or longer.
    4. Preheat oven to 350 °F. Space chicken pieces evenly on a nonstick or lightly greased baking pan.
    5. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an additional 30 to 40 minutes, or until the meat can easily be pulled away from the bone with a fork.

    Nutritional information

    • Calories, 113
    • Total fat, 3g
    • Saturated fat, 1g
    • Cholesterol, 49mg
    • Sodium, 161mg
    • Total fiber, 1g
    • Protein, 16g
    • Carbohydrates, 6g
    • Potassium, 192mg


  2. Easy Breakfast Skillet

    There are endless combinations of flavors and ingredients that you could put into a savory breakfast skillet, so don’t feel that you must follow my suggestions below. Use your favorite breakfast meat, veggies, spices and herbs to create a breakfast skillet that is uniquely suited to your taste.

    Courtesy of

    Servings: 6

    Here’s what you need

    • 1 teaspoon coconut oil
    • 1 (12.8 oz) package chicken apple sausage, chopped
    • 12 eggs
    • ½ cup nutritional yeast
    • 1 tablespoon garlic, minced
    • 2 tablespoons fresh parsley, chopped
    • 2 tablespoons chives, minced
    • ¾ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ cup roasted red bell pepper, chopped


    1. Preheat the oven to 350 degrees F
    2. Melt the coconut oil in a 10-inch ovenproof skillet over medium-high heat. Add the sausage and cook, stirring often, until browned. Transfer to a paper towel lined plate. Leave the drippings in the pan.
    3. Whisk the eggs, nutritional yeast, garlic, parsley, chives, sea salt and black pepper in a large bowl until frothy.
    4. Pour half of the egg mixture into the skillet. Sprinkle the sausage over the eggs. Cover with the remaining egg mixture. Sprinkle with the red pepper.
    5. Bake in the preheated oven for 35-40 minutes or until puffed and set. Serve immediately. Enjoy!

    Nutritional Analysis

    One serving equals: 326 calories, 16g fat, 15g carbohydrate, 2g sugar, 843mg sodium, 4g fiber, and 31g protein.

Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087