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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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Bursting with spicy Jamaican flavours, this jerk chicken on rice and beans recipe is high in fibre and iron. Marinate the chicken the night before for the perfect midweek dinner!
1 The day prior, make marinade. Set aside one third in a cup and keep refrigerated. Use remaining marinade to coat chicken. Place in a bowl, cover with cling film and store in fridge overnight.
2 To prepare rice mix, heat oil on low-medium heat in a large pot. Gently fry onion, garlic, thyme and allspice for 1-2 minutes. Stir in rice and beans and heat for 2 minutes.
3 Add evaporated milk, water and lime zest and bring to boil. Reduce heat, cover with lid and simmer for 20 minutes, stirring occasionally until cooked. Remove thyme stalks. Rest rice with lid on.
4 To cook chicken, preheat barbecue grill or stovetop pan to medium-high with olive oil. Once hot, place chicken on grill, discarding remaining marinade from chicken bowl. Cook for 15 minutes, or until nicely coloured but not charred. Use marinade set aside in cup to brush onto chicken while cooking. Turn and cook another 10 minutes until juices run clear.
5 Serve chicken on rice with beans, corn kernels and a lime wedge (if using).
Lime wedges can be grilled flesh-side down if you like.
If you can’t find limes, you can use lemons instead.
Make it gluten free: Check ground spices and soy sauce (in jerk marinade) are gluten free.
Click here for Jerk marinade recipe.
Calories 592 cal
Kilojoules 2480 kJ
Total fat 17 g
Saturated fat 4 g
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