55
mins

Jerk Chicken

Jerk Chicken served with seasoned rice and peas

Benefits

Great source of quality carbohydrates, which provides our body with a reliable and sustainable energy source throughout exercise.

Rich in high-quality protein that's essential for muscle repair and growth, allowing the body to recover quicker after exercise.

Cals
587
cals
Protein
42
g
Carbs
62
g
Fats
19
g

Ingredients

Metric
Imperial
serving (s)
Conversion Chart
150
g
chicken thighs, boneless and skinless
1
tbsp
jerk marinade
1
tsp
ginger, peeled and finely chopped
80
g
dried kidney beans, soaked overnight (240g canned kidney beans)
2
tsp
avocado oil
200
mL
light coconut milk
3
fresh thyme, sprigs
10
g
green onion, chopped
1
whole scotch bonnet pepper
2
whole garlic cloves, peeled
0.5
tsp
ground allspice
50
g
long grain white rice
ingredients screenshot

Instructions

Step 1/4

Marinate Chicken

  • 150g Chicken Thigh
  • 1 tbsp Jerk Marinade
  • 1 tsp Ginger

In a bowl, mix the jerk marinade and ginger. Rub the mixture all over the chicken thighs, ensuring it is well-coated. Let it marinate for at least 30 minutes, or up to overnight in the refrigerator for more flavor.

Step 2/4

Prepare Rice and Peas

  • 80g Dried kidney Beans (240g Cooked)
  • 200mL Cocunut Milk
  • 3 Sprigs Thyme
  • 2 Garlic Clove
  • 10g Green Onion
  • 1 Scotch Bonnet Pepper
  • 1/2 tsp Allspice
  • 50g White Rice

In a small pot, simmer kidney beans that have been soaked overnight (if using canned beans simmer for about 10 minutes) for about an hour or until medium soft but not mushy, using as much water as needed for either method. Then drain out the excess water and add in coconut milk, thyme, garlic clove, green onion, whole scotch bonnet pepper, allspice, and salt to taste. Stir to combine then add in your rice and bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the rice is cooked and the liquid is absorbed. Remove the scotch bonnet, garlic, and thyme before serving.

Step 3/4

Cook Chicken

  • 2 tsp Avocado Oil

Preheat a grill or stovetop pan over medium-high heat with avocado oil. Cook the marinated chicken for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through. Let the chicken rest for a few minutes before slicing.

Step 4/4

Serve

Spoon the rice and peas onto a plate. Slice the jerk chicken and place it on top or beside the rice. Garnish with additional thyme or fresh herbs if desired.

intructions-screenshot

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