2.714285
7 ratings

Jerk Chicken With Rice and Beans

Editor
This healthy weeknight dish is packed with flavor
Slimming World
Slimming World

Spicy and boldly flavored, jerk chicken is a favorite dish around the world. Serving this blackened dish with a hearty side of rice and beans will keep you full without adding on too many calories.

This recipe is courtesy of Slimming World.

Ready in
30 m
4
Servings
1210
Calories Per Serving

Ingredients

  • 1 1/2 Cup dried basmati rice
  • 2 1/2 Cups dried basmati rice
  • Salt and freshly ground black pepper
  • 1 15-ounce can red kidney beans or pigeon peas, drained
  • 1/2 bunch scallions, chopped
  • Spray oil
  • 4 limes
  • 2 1/2 Tablespoons jerk seasoning
  • 4 skinless and boneless chicken breasts, visible fat removed

Directions

In a heavy large saucepan, add the rice, broth or water, and ½ teaspoon salt. Bring to a boil over high heat.

Reduce the heat to low, cover tightly, and simmer for 20 minutes, or until the rice is tender and the liquid has been absorbed.

Remove from the heat.

Fluff the grains with a fork.

Stir in the beans and scallions and cover to keep warm.

Meanwhile, preheat the broiler.

Line the broiler-pan rack or a rimmed baking sheet with foil. Spray with spray oil.

Squeeze 3 of the limes and cut the remaining lime into wedges for serving.

In a cup, mix the jerk seasoning and lime juice to make a thick paste.

Using a sharp knife, cut 3 or 4 crosswise slashes in the skinned side of each chicken breast. Rub the jerk paste all over to coat evenly, making sure you get some into the slashes.

Put the chicken on the prepared pan and broil 4–6 inches from the heat source, about 5 minutes on each side, or until it's browned and cooked through.

Pile the rice onto a warmed serving platter and top with the chicken.

Serve hot with the lime wedges and steamed broccoli or broccolini.

Nutritional Facts
Servings4
Calories Per Serving1210
Total Fat26g40%
Sugar6gN/A
Saturated6g29%
Cholesterol111mg37%
Protein59g100%
Carbs182g61%
Vitamin A54µg6%
Vitamin B120.6µg9.9%
Vitamin B61mg65%
Vitamin C23mg38%
Vitamin D0.7µg0.2%
Vitamin E2mg11%
Vitamin K60µg75%
Calcium199mg20%
Fiber11g45%
Folate (food)70µgN/A
Folate equivalent (total)771µg100%
Folic acid413µgN/A
Iron13mg70%
Magnesium137mg34%
Monounsaturated12gN/A
Niacin (B3)26mg100%
Phosphorus669mg96%
Polyunsaturated6gN/A
Potassium1038mg30%
Riboflavin (B2)0.3mg17%
Sodium1298mg54%
Thiamin (B1)1mg86%
Trans0.2gN/A
Zinc4mg30%