Jerk Chicken

Jerk Chicken

Ready in 30 minutes Serves 1
This dish most recently appeared in Fresh Start (5 Meals For 1) on Sunday, December 17, 2017.

with mango rice and broccoli


Ingredients

MANGO RICE AND BROCCOLI

  • 50g Japanese brown rice
  • 100g green beans
  • ½ broccoli
  • ½ mango
  • ½ courgette
  • ½ roma tomato
  • 2-3 tablespoons coriander leaves and stalks
  • 1/4 teaspoon salt
  • 1½ teaspoons vinegar (e.g. white wine, red wine, cider)

JERK CHICKEN

  • 275g chicken breast steaks
  • 1½-2 teaspoons jerk spice mix
  • ¾ teaspoons oil, for cooking (or use spray oil)

PINEAPPLE SAUCE

  • 2 tablespoons yoghurt
  • 20g pineapple lime and ginger sauce
  • ¼ teaspoon honey (optional)

TO SERVE

  • 75 yoghurt (optional)

Steps

  1. Bring a medium pot of salted water to the boil. Preheat BBQ grill or hot plate to medium-high (if using). Cook rice in pot of boiling water on mediumhigh heat for about 12 minutes. While rice cooks, trim ends off green beans and slice 1cm widthways. Dice broccoli florets and stalk 1cm. Set aside. Peel and dice mango 1cm; grate courgette; dice tomato 1cm; finely chop coriander. Set aside in a medium bowl.
  2. When rice has cooked for 12 minutes, add green beans and broccoli to pot and continue to cook for 2-3 minutes, until rice is cooked and vegetables are bright green and tender. Drain, rinse with cold water and leave to drain well.
  3. Pat chicken dry, rub with jerk spice mix and season with salt. Set aside.
  4. When rice and vegetables are draining, heat oil in a large fry-pan on medium-high heat. Cook chicken for 2-3 minutes each side (depending on thickness), or until cooked through. Set aside, covered, to rest for 2-3 minutes before slicing thinly, reserving any resting juices. Alternatively, cook on BBQ.
  5. While chicken cooks, add all mango rice and broccoli ingredients to bowl with veggies and season to taste. In a small bowl, mix together all pineapple sauce ingredients and season to taste.
  6. TO SERVE divide mango rice and broccoli between bowls. Top with jerk chicken and any resting juices (if desired). Dollop over pineapple sauce and remaining yoghurt (if using).

Nutritional Information

Energy 1473 kj
352 kcal
Protein 34.5g
Carbohydrate 15.7g
Fat 15.3g