Jerk Chicken Bowl
User Reviews
5
Jerk Chicken Bowl
Description
This recipe starts with a jerk chicken marinade combining heat from hot sauce and spices like allspice and cinnamon with the brightness of lime juice and balance of brown sugar to develop complexity. Piercing the chicken before marinating helps the flavors penetrate deeply. After marinating 30 minutes to several hours, the chicken is grilled over medium heat until cooked through and rested.
The bowl assembly involves cooking salted white rice and tossing black beans with scallions, cilantro, and lime juice for freshness. Fresh diced bell peppers add crunch and color, while pineapple and mango provide tropical sweetness. Cilantro and lime wedges top the bowl to finish with herbaceous and acidic highlights.
This bowl works well as a complete meal with protein, starch, vegetable, and fruit components. The marinade brings a balanced jerk seasoning without overwhelming heat, adaptable by adjusting hot sauce quantities. Serving with fresh lime wedges allows diners to add extra brightness as desired.
Ingredients
Jerk Chicken:
- 4-6 chicken breast about 1 1/2 to 2 lbs
- 2/3 cup hot sauce (such as Valentina Mexican hot sauce)
- 2 garlic minced, cloves
- 1/4 cup lime juice from about 3-4 limes, fresh
- 2 Tablespoons ground allspice
- 1 teaspoon cinnamon
- 2 teaspoons thyme
- 1/4 cup brown sugar
- 2-3 teaspoons salt
- 2 teaspoons black pepper
- 1 cup scallion optional, chopped
- 1/4 cup neutral cooking oil optional, generic cooking oil
Bowl Ingredients:
- white rice
- black beans (can be tossed with scallions, cilantro, and lime juice)
- pineapple
- Mango
- red bell pepper
- orange bell pepper
- yellow bell pepper
- cilantro
- lime wedges
Instructions
Chicken Marinade:
- In a large Ziploc bag or bowl, mix all marinade ingredients together. If you so desire, you may add oil for extra juiciness. I suggest piercing the chicken with a fork to allow for the marinade to penetrate the chicken.
- Let marinate in the refrigerator for at least 30 minutes. 4-8 hours is ideal. When ready to cook, preheat the grill to medium heat. Brush grill with oil to prevent sticking. Place chicken on the grill. Cook for approximately 5 - 6 minutes per side, depending on the thickness of the chicken. The internal temperature of the chicken should reach 165 degrees. Remove chicken from grill and let rest for 5 minutes.
Bowl Instructions:
- Cook rice according to package instructions. Make sure to salt the water when cooking the rice. For extra flavor, toss black beans with scallions, cilantro, and lime juice.
- To assemble bowls, layer rice, beans, peppers, pineapple, mango, cilantro, lime wedges.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 220 kcal
% Daily Value*
| Calories | 220kcal | 11% |
| Carbohydrates | 12g | 4% |
| Protein | 32g | 64% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Cholesterol | 97mg | 32% |
| Sodium | 1773mg | 74% |
| Potassium | 623mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 9g | 18% |
| Vitamin A | 98IU | 2% |
| Vitamin C | 7mg | 8% |
| Calcium | 41mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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