5.0 from 162 votes
Jerk Chicken Bowls
This easy Jerk Chicken Bowls recipe starts with a layer of coconut rice and red beans topped with jerk seasoned chicken, mangos, mashed avocado and a sweet and spicy pineapple sauce.
Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 5
Calories: 638 kcal
Course:
Main Course
Cuisine:
American , Caribbean
Ingredients
- 1 pound boneless skinless chicken breasts , cut in half, (or 6-8 chicken tenders)
- 1/4 cup Jamaican jerk seasoning (or homemade)
- 1 Tablespoon olive oil
- 1 red bell pepper , sliced thin
- 15 ounce can red beans , drained and rinsed
- 2 avocados , peeled, seeded, mashed
- 1 Mango , peeled and sliced around the pit
- 5-6 cups hot cooked rice , or coconut rice, for serving
For the pineapple sauce:
- 2 Tablespoons honey
- ½ cup fresh pineapple , with juices, diced
- 2 teaspoons ketchup
- 1 teaspoon Dijon mustard
- 1 teaspoon lime juice
- 1 chipotle pepper in adobo plus 1 tsp of the adobo sauce , or just the sauce, if you like mild heat
- 1/2 teaspoon garlic powder
- 1 teaspoon granulated sugar
- Salt and freshly ground black pepper , to taste
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.
Cup of Yum
Notes
- Make Ahead Instructions: The pineapple sauce can be made ahead of time and kept in the fridge. I also like to chop the bell pepper and mango as well. Just keep everything in separate containers in the fridge.
- Storage Instructions: Keep leftovers in the fridge, ideally stored in separate containers. This meal works great as a meal prep lunch or dinner as well!
Nutrition Information
Calories
638kcal
(32%)
Carbohydrates
89g
(30%)
Protein
32g
(64%)
Fat
20g
(31%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
11g
Trans Fat
0.01g
Cholesterol
58mg
(19%)
Sodium
555mg
(23%)
Potassium
1387mg
(40%)
Fiber
16g
(64%)
Sugar
20g
(40%)
Vitamin A
4866IU
(97%)
Vitamin C
64mg
(71%)
Calcium
104mg
(10%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 638
% 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.