Sticky jerk chicken, rice and bean traybake

Feel satisfied with this Caribbean-style chicken dish that's full of colour and flavour.

Serves: 4

Time to make: 1 hr

Hands-on time: 20 mins

Ingredients

More weights & measures

½ x 25g sachet Caribbean-style Street Food seasoning
2 tablespoons olive oil
600g chicken breast fillets
1 cup medium-grain white rice
400g can no-added-salt red kidney beans, rinsed, drained
1 yellow capsicum, thinly sliced
1 red capsicum, thinly sliced
2 corn sweetcornXcobs, husks and silks removed, each cob cut into 3 even rounds
¼ pineapple, cored, cut into 3cm pieces
fresh mint leaves, to serve
6 small tortillas, warmed, to serve
½ cup low-fat plain yoghurt, to serve

Instructions

Stay Awake

1 Preheat oven to 200°C. Line a baking tray with baking paper. Place seasoning, oil and chicken in a large mixing bowl, tossing well to coat.

2 Place rice, 2½ cups water and beans in a 25 x 35cm (4cm-deep) baking dish, stirring to combine. Cover with foil and bake for 15 minutes. Remove from oven and gently stir rice with a fork.

3 Top rice mixture with capsicums, corn, pineapple and seasoned chicken. Lightly spray with olive oil then bake, uncovered, for 25 minutes or until chicken is golden and cooked and rice is tender.

4 Scatter traybake with fresh mint and serve at the table with tortillas and yoghurt on the side.

HFG tip

LOVE your LEGUMES!
Beans, chickpeas and lentils are inexpensive plant-based proteins. These legumes can also help lower cholesterol, improve blood sugars and even reduce your risk of type 2 diabetes. Aim for a serve (½ cup) three times a week.

Nutrition Info (per serve)

Calories 489 cal

Kilojoules 2042 kJ

Protein 35.9 g

Total fat 8.7 g

Saturated fat 2.7 g

Carbohydrates 61.6 g

Sugar 10.5 g

Dietary fibre 9.2 g

Sodium 557 mg

Calcium 92 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.