5.0 from 21 votes
Caribbean Chicken Bowls with Grilled Plantains
A healthy, gluten free chicken meal that is perfect for the Summer!
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 2 People
Calories: 543 kcal
Course:
Main Course , Dinner
Cuisine:
Caribbean
Ingredients
For the bowls:
- 2 tablespoons unsweetened coconut flakes
- 2 cups cauliflower cut into florets
- 3 teaspoons melted coconut oil divided
- 1/2 large ripe green plantain very thinly sliced. *read notes
- 3 teaspoons coconut sugar
- 1/4 cup cilantro roughly chopped
- 1 large avocado mashed
- 1 tablespoon honey
For the chicken:
- 3 teaspoons ground cumin
- 2 teaspoons coconut sugar
- 1/4 teaspoon cayenne pepper
- sea salt and pepper
- 8 ounces chicken breast
Instructions
- Pre heat your oven to 350 degrees and spread the coconut on a small baking sheet. Cook until golden brown, only 2-3 mins. Watch CLOSELY as coconut burns quickly.
- Additionally, place a grill pan on your grill and preheat to medium heat. (I do this while I prep all the ingredients.)
- Place the cauliflower in a medium bowl and toss with 2 tsp of the coconut oil, reserving the rest for later. Sprinkle with salt and pepper and toss into the heated grill basket. Cook until tender, with some charred spots, about 10-15 minutes, stirring occasionally.
- Lay the VERY thinly sliced plantains in a single layer on a plate and brush them with half of the remaining coconut oil (about 1/2 tsp.) Then, sprinkle on half of the coconut sugar (about 1 1/2 tsp.) Flip and repeat. They may be a little hard to flip, so be gentle! Set aside.
- Remove the cauliflower from the grill and cover to keep warm. Then, in a small bowl, combine the cumin, coconut sugar, cayenne pepper and a pinch of salt and pepper. Dry the chicken off and really rub all of the spice blend on both sides of the chicken.
- Grill until no longer pink inside, about 4-5 minutes per side, flipping once. Transfer to a plate and cover to keep warm. Let rest for 5 minutes.
- While the chicken rests, place the plantains on the grill. Immediately flip the plantains in the order that you put them on. Then, remove them. You want them a little bit crispy and charred, and they cook almost instantly! Place on a plate and cover to keep warm.
- Place the cauliflower into a small food processor, along with cilantro and pulse until broken down and "rice-like." Stir in the toasted coconut flakes.
- Divide the cauliflower between two bowls, followed by the plantains, mashed avocado and the grilled chicken.
- Drizzle the bowls with honey (1/2 Tbsp per bowl) and DEVOUR.
Cup of Yum
Notes
- *You will buy a "green plantain" but the actual color should be yellow with some large brown spots. You don't want it ALL brown or it will be way too soft to cut and grill.
Nutrition Information
Calories
543kcal
(27%)
Carbohydrates
50g
(17%)
Protein
30g
(60%)
Fat
28g
(43%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
3g
Monounsaturated Fat
12g
Trans Fat
0.01g
Cholesterol
73mg
(24%)
Sodium
197mg
(8%)
Potassium
1501mg
(43%)
Fiber
11g
(44%)
Sugar
19g
(38%)
Vitamin A
458IU
(9%)
Vitamin C
70mg
(78%)
Calcium
72mg
(7%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2People
Amount Per Serving
Calories 543
% Daily Value*
| Calories | 543kcal | 27% |
| Carbohydrates | 50g | 17% |
| Protein | 30g | 60% |
| Fat | 28g | 43% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 12g | 60% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 73mg | 24% |
| Sodium | 197mg | 8% |
| Potassium | 1501mg | 32% |
| Fiber | 11g | 44% |
| Sugar | 19g | 38% |
| Vitamin A | 458IU | 9% |
| Vitamin C | 70mg | 78% |
| Calcium | 72mg | 7% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.