Caribbean Jerk Chicken, Bean and Rice Bowls
An easy recipe for Caribbean jerk chicken with beans and rice and a lime vinaigrette. A heart, healthy dinner or lunch!
Servings: 4 servings
Ingredients
For the chicken:
For the bowls:
- 1 cup Orca beans rinsed and cooked according to package directions
- 1 cup white rice cooked according to package directions
- ½ cup fresh mango chopped
- ½ cup red bell pepper chopped
- 2 to 3 scallions chopped
- Lime wedges for serving
For the lime vinaigrette:
- ¼ cup olive oil
- Juice of 1 lime
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- ¼ teaspoon cumin
- salt and pepper to taste
Instructions
- Prepare the chicken: In a food processor, puree scallions, garlic, brown sugar, allspice, thyme, salt, cayenne pepper, nutmeg, pepper, oil and vinegar until smooth. Place chicken breasts in a shallow dish and pour marinade evenly on top. Cover and refrigerate 4 hours or overnight.
- Heat oven to 400 degrees F. Line a rimmed baking sheet with foil and spray with cooking spray. Transfer chicken to prepared baking sheet and bake 20 minutes until cooked through. Use two forks to shred chicken.
- Prepare bowls: Divide beans, rice and chicken among 4 bowls. In a small, bowl, toss mango and bell pepper to combine. Divide evenly among bowls. Top bowls with chopped scallions.
- In a resealable jar, combine ingredients for lime vinaigrette and shake vigorously. Pour vinaigrette over bowls. Serve with lime wedges.
Nutrition
Calories: 790kcal | Carbohydrates: 63g | Protein: 57g | Fat: 34g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 22g | Trans Fat: 0.03g | Cholesterol: 145mg | Sodium: 1160mg | Potassium: 1260mg | Fiber: 7g | Sugar: 10g | Vitamin A: 1283IU | Vitamin C: 40mg | Calcium: 102mg | Iron: 4mg