Jerk Chicken Bowls
User Reviews
5
-
Prep Time
15 mins
-
Cook Time
25 mins
-
Total Time
40 mins
-
Servings
5
-
Calories
638 kcal
-
Course
Main Course
Jerk Chicken Bowls
Description
This recipe starts with preparing a pineapple sauce from diced fresh pineapple with juice, honey, ketchup, Dijon mustard, chipotle pepper in adobo, garlic powder, sugar, and seasonings, simmered until flavors meld. While the sauce develops, long grain white or coconut rice is cooked and then combined with drained red beans, keeping the rice warm and fluffy.
Chicken breasts are halved and seasoned with Jamaican-style jerk seasoning before being pan-seared in olive oil until cooked through. Thinly sliced red bell peppers are added at the end to the skillet and sautéed briefly until tender.
The bowls are assembled by layering rice and beans first, topped with slices of jerk chicken, sautéed peppers, mashed avocado, and fresh mango slices. The pineapple sauce is spooned over the top, adding a bright, sweet, and mildly smoky flavor contrast that ties the components together.
This dish can be prepared ahead by making the pineapple sauce and chopping the produce in advance. Leftovers store well separately and can be reheated for an easy meal prep option.
Ingredients
- 1 pound chicken breast cut in half, (or 6-8 chicken tenders, boneless skinless
- 1/4 cup jerk seasoning or homemade, Jamaican style
- 1 Tablespoon olive oil
- 1 red bell pepper , sliced thin
- 15 ounce can red beans , drained and rinsed
- 2 avocado peeled, seeded, mashed
- 1 Mango , peeled and sliced around the pit
- 5-6 cups rice or coconut rice, for serving, hot cooked
For the pineapple sauce:
- 2 Tablespoons honey
- ½ cup pineapple with juices, diced, fresh
- 2 teaspoons ketchup
- 1 teaspoon Dijon mustard
- 1 teaspoon lime juice
- 1 chipotle pepper in adobo or just the sauce, if you like mild heat, plus 1 tsp of adobo sauce
- 1/2 teaspoon garlic powder
- 1 teaspoon granulated sugar
- salt to taste, freshly ground
- black pepper to taste, freshly ground
Instructions
- Combine the pineapple sauce ingredients in a small saucepan over medium-low heat. Simmer for 5-10 minutes. Remove from heat and set aside.
- Cook long grain white rice according to package instructions, or (preferred) make our coconut rice.
- When the timer goes off for the rice, add the red beans to the pot and fluff everything with a fork to toss it all together. Return the lid to keep it warm while you cook the chicken.
- Season chicken breasts all over with jerk seasoning. Add olive oil to a large skillet over medium heat. Add chicken and cook for 3-4 minutes on each side, flipping once, until cooked through.
- Add olive oil to a large skillet over medium heat. Add chicken and cook for 3-4 minutes on each side, flipping once, until cooked through. Add bell peppers to the pan during the last few minutes of cooking and sauté until tender.
- Spoon rice and red beans into bowls. Add some chicken and bell pepper, a scoop of mashed avocado, and a spoonful of fresh mango. Spoon a little of the pineapple sauce on top.
Notes
- The pineapple sauce can be made ahead and refrigerated for convenience.
- Chop bell pepper and mango in advance; store separately in the fridge for freshness.
- Store leftovers in separate containers for best texture and reheat before serving.
- This recipe works well for meal prep lunches or dinners.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 638 kcal
% Daily Value*
| Calories | 638kcal | 32% |
| Carbohydrates | 89g | 30% |
| Protein | 32g | 64% |
| Fat | 20g | 31% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 11g | 55% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 58mg | 19% |
| Sodium | 555mg | 23% |
| Potassium | 1387mg | 30% |
| Fiber | 16g | 64% |
| Sugar | 20g | 40% |
| Vitamin A | 4866IU | 97% |
| Vitamin C | 64mg | 71% |
| Calcium | 104mg | 10% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
You'll Also Love
