Jamaican jerk chicken wrap

Jamaican Jerk Chicken makes a great-tasting healthy wrap. The word jerk is said to come from Charqui, a Spanish term of Quechua origin for jerked or dried. The main ingredients of Jerk seasoning are allspice and scotch bonnet pepper, which usually season pork or chicken.

This simplified recipe is quick and easy to do. The chicken can be eaten hot as a meal and leftovers can be used for these wraps. The salad can be made ahead of time and should keep well in the fridge for up to three days.

Serves: 12

Dietary: Suitable for lactose-free, egg-free, and nut-free diets

Contains; gluten/wheat (wraps)

Preparation time: 15 minutes (+ 1-hour marinading time for best flavours)

Cooking time: 30 minutes

INGREDIENTS

1 pack (640 g) chicken thighs (skin and bone less)
3 tsp jerk seasoning
1 Tbsp lime juice
2 Tbsp (35 g) tomato puree
12 Mini wholemeal wraps
1 small bag (120 g) Spinach leaves

For the mixed salad:
3 limes (juice)
½ cucumber (diced)
¼ red onion (diced)
½ can (120 g) red kidney beans
1 ½ cups (185 g) sweetcorn

METHOD

Mix the jerk seasoning, tomato puree and 2 Tbsp lime juice together.
Rub the seasoning all over the chicken. For the best flavour, allow it to marinate in the fridge for at least one hour.
Place on a tray in a preheated oven at 180˚C/160˚C Fan / 320˚F/Gas Mark 4 for 30 minutes or an air fryer at 180º for 15-20 minutes.
Mix the diced cucumber, red onion, kidney beans, sweetcorn and lime juice to make the mixed salad.
Once cooled, cut the chicken into strips.
Place the spinach leaves in the centre of the wrap.
Add the mixed salad.
Top with the chicken.
Roll the wrap ensuring the ends are tucked in so that the food doesn’t escape.

This recipe has been donated by Angela Thorpe, a student Dietitian at University of Winchester

NUTRITION INFORMATION

Per serving: per filled mini wrap
Total calories: 220 kcal
Fat: 5.9 g
of which saturates: 1.5 g
Carbohydrate: 22 g
of which sugars: 2.9 g
Fibre: 3.6 g
Protein: 17 g
Salt: 0.76 g

NUTRITION FACTS

Each wrap is low in saturated fat, has no added sugar and is a good source of fibre which helps maintain normal blood sugar levels.
Kidney beans and spinach are good sources of iron, which contributes to reducing tiredness and fatigue.
Chicken thighs (dark meat) have a higher iron content than white meat (breast) and is less expensive.
It is a good source of protein which contributes to and maintains muscle mass and normal bones.
This recipe is also a good source of B vitamins (Niacin and Folate).

VARIATIONS

You could also use pork marinaded in the seasoning, lime and tomato puree for this recipe.
This recipe could be made suitable for a vegan by substituting the chicken with a plant-based alternative, such as tofu.
Gluten-free wraps may be brought to ensure it is suitable for a gluten and wheat-free diet.
Other legumes such as chickpeas, lima beans, black-eyed peas, or black beans could be used in place of red kidney beans.

Consumer Tested by: Alice Cullinan, Student Nutritionist at Atlantic Technological University
Checked by: Sarah Foster, RD, Registered Dietitian
Approved by: Kathy Lewis, R.Nut., Registered Nutritionist