Jerk Chicken with Brown Rice and Mango Sauce

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AVERAGE TIME
Fresh Start Lite 20
Jerk Chicken with Brown Rice and Mango Sauce

This dish most recently appeared in Fresh Start Lite 20 on Sunday, May 13, 2018.

BROWN RICE

  • 150g Japanese brown rice
  • 1 cup water
  • ½ tsp salt
  • ¼-½ red onion *
  • 2 carrots
  • 1/3 bag baby spinach *
  • 1½ tsp olive oil
  • 1 tsp vinegar

JERK CHICKEN

  • 550g lean chicken breasts
  • 1 tsp oil
  • 1 Tbsp jerk spice mix

MANGO SALSA

  • 1 mango
  • 1 Palermo capsicum
  • 2 Tbsp coriander *
  • ½ lime
  • 1 tsp sesame oil

TO SERVE

  • ½ lime
  • 80g mango sauce
  • 1 Combine rice, water and salt in a pot and bring to the boil. As soon as it boils, cover with a tightfitting lid and reduce to lowest heat to cook for 15 minutes. Turn off heat and leave to steam for a further 8 minutes. Do not lift lid during cooking.
  • 2 Thinly slice red onion; grate carrots; roughly chop spinach. Place all in a large bowl and set aside.
  • 3 Pat chicken dry and cut into steaks. To do this, place your hand flat on top of chicken breast and use a knife to slice through horizontally to make two 1.5cm-thick steaks.
  • 4 Heat oil in a large fry-pan on medium heat, rub chicken with jerk spice mix and season. Cook chicken for 2-3 minutes each side (depending on thickness), until cooked through. Set aside, covered, to rest for 3-4 minutes. Reserve any resting juices and slice thickly.
  • 5 While chicken cooks, prepare salsa. Dice mango and capsicum 1cm; finely chop coriander; zest and juice first measure of lime, and cut remaining lime into wedges (set wedges aside for serving). Place all mango salsa ingredients in a medium bowl, stir to combine and season.
  • 6 Once rice has finished cooking, add to bowl with red onion, carrots and spinach. Add olive oil and vinegar, toss well to combine and season to taste.
  • 7 To serve, spoon cooked brown rice onto plates. Top with chicken, drizzle over resting juices (if desired) and spoon over mango salsa. Squeeze over a lime wedge.
  • SERVES 4

Nutritional Information

  • Energy: 1665 kj / 398 kcal
  • Protein: 34.9g
  • Carbohydrate: 44.6g
  • Fat: 8.3g

Legend

  • Pantry staple
  • * Shared ingredient with another recipe

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