Jerk is a style of cooking native to the island of Jamaica that transforms ordinary chicken into a flavorful, highly aromatic eating experience. Meats are dry-rubbed with a spice mixture called jerk seasoning, then grilled. This seasoning relies principally on two elements: allspice and Scotch bonnet peppers (among the hottest peppers on earth). Typically, whole pieces of bone-in, skin-on chicken are barbecued over wood—usually over the wood of the allspice tree. The skin is omitted here—and with that goes about 80 calories per portion.

　　

Ingredients

serves 4

　　1/2 cup jerk marinade, such as Lawry’s Caribbean Jerk

　　2 tablespoons Jamaican jerk seasoning, such as Johnny’s Jamaica Me Crazy

　　1 pound boneless, skinless chicken breasts, trimmed of fat

　　Salt and freshly ground black pepper

　　Nonstick cooking spray

　　4 scallions (white and green parts), sliced thin on the diagonal

　　1/2 bunch asparagus, trimmed and cut on the diagonal into 1-inch pieces (2 cups)

　　2 cups cauliflower florets (from 1/2 medium head cauliflower)

　　1/2 cup chopped fresh cilantro

　　

Step 1

In a resealable plastic freezer bag, combine the marinade and 1 tablespoon of the jerk seasoning. Add the chicken to the bag, moving it around to coat it completely. Seal the bag and marinate the chicken for at least 30 minutes at room temperature or overnight in the refrigerator.

　　

Step 2

Preheat a grill or grill pan over high heat.

　　

Step 3

Remove the chicken from the marinade, reserving the marinade. Season the chicken with salt and pepper. Grill the chicken until it is charred and just cooked through, about 4 minutes per side. Transfer the chicken to a platter; cover it with foil to keep the chicken warm.

　　

Step 4

While the chicken is cooking, heat a large cast-iron skillet over medium-high heat. When the skillet is hot, spray it with cooking spray, and add the scallions, asparagus, and cauliflower. Season the vegetables with salt to taste. Cover, and sauté for 2 minutes, shaking the skillet occasionally.

　　

Step 5

Add the reserved marinade to the vegetables. Cover, and cook, stirring occasionally, until the vegetables are tender, about 7 minutes.

　　

Step 6

Stir the cilantro into the vegetables. Shred the chicken, and serve it on a bed of the vegetables.

　　

nutrition information

Step 7

Fat: 36.8g (before), 1.5g (after)

　　

Step 8

Calories: 742.1 (before), 205 (after)

　　

Step 9

Protein: 29g

　　

Step 10

Carbohydrates: 16g

　　

Step 11

Cholesterol: 66mg

　　

Step 12

Fiber: 3g

　　

Step 13

Sodium: 1,444mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.