Jerk Chicken with Pineapple Black Bean Salsa
User Reviews
4.9
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Prep Time
5 mins
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Cook Time
40 mins
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Total Time
45 mins
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Servings
4
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Calories
389 kcal
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Course
Main Course, Dinner
Jerk Chicken with Pineapple Black Bean Salsa
Description
This recipe begins with cooking rice as a base, which can be portioned for meal prep. Meanwhile, the pineapple black bean salsa is prepared by chopping pineapple into smaller pieces and mixing it with rinsed black beans, finely diced red onion, chopped cilantro, fresh lime juice, salt, and optional red pepper flakes. The salsa balances sweetness, acidity, and mild heat.
The chicken breasts are patted dry and seasoned with jerk seasoning before cooking in a pan with neutral oil until done. The jerk seasoning imparts a blend of warm spices and heat, complementing the fresh, bright salsa. Serving the chicken with the salsa and rice creates a colorful, balanced plate combining savory protein, zesty salsa, and hearty grains.
Regarding pineapple choice, fresh pineapple is preferred for flavor and cost reasons, but frozen thawed pineapple works well as a substitute. Canned pineapple in 100% juice is a less desirable option, to avoid added sugars from syrup.
Ingredients
- 4 cups rice $0.70, cooked
Pineapple Black Bean Salsa
- 2 cups pineapple tidbits $0.50
- 1 oz. can black beans $0.89, well rinsed
- 1/3 cup red onion $0.16, finely diced
- 1/2 cup cilantro $0.17, coarsely chopped
- 1 lime $0.75
- 1 pinch crushed red pepper $0.02, optional
- 1/4 tsp salt $0.02, or to taste
Jerk Chicken
- 2 chicken breast $6.42, boneless, skinless, about 2/3 lb. each
- 1 Tbsp jerk seasoning $0.030
- 1 Tbsp neutral cooking oil $0.04, generic cooking oil
Instructions
- Begin cooking your rice first. If you plan on packing this for meal prep, transfer the cooked rice to your meal prep containers and refrigerate them as you finish the rest of the recipe, so they can begin to cool down.
- While the rice is cooking, prepare the pineapple black bean salsa. Coarsely chop the pineapple tidbits into smaller pieces, similar in size to the black beans. Place the chopped pineapple, rinsed black beans, diced red onion, and chopped cilantro in a large bowl.
- Squeeze the juice of half the lime (about 1 Tbsp) over the ingredients in the bowl. Also add 1/4 tsp salt and a pinch of red pepper flakes (optional). Stir the ingredients together, give it a taste, and add more salt or lime juice if needed. Any unused lime will be cut into wedges for squeezing over the chicken before serving.
- Next, prepare the jerk chicken. Pat the chicken breasts dry with a paper towel. Place a piece of plastic wrap over the chicken to eliminate splatter, then gently pound the chicken breasts into an even thickness using either a rolling pin or a mallet. Sprinkle the jerk seasoning over both sides of the chicken and use your hands to rub it into the surface, making sure they're completely coated.
- Add the cooking oil to a large skillet, or preheat your grill. Once hot, add the chicken and cook until well browned on both sides, and the chicken is completely cooked through (about 7 minutes each side). It should no longer be pink in the center and the juices should run clear. For extra safety, use an instant read meat thermometer and cook until the internal temperature reaches 165ºF.
- Transfer the cooked chicken to a clean cutting board and let it rest for five minutes. After five minutes, slice the chicken into 1/2-wide strips.
- To serve, place about a cup of cooked rice on a plate, or in your meal prep container, top with about a cup of the pineapple black bean salsa, and a few strips of the jerk chicken. Slice the remaining lime into wedges and squeeze fresh juice over the chicken just before eating.
Notes
- Fresh pineapple is recommended for best flavor and value; frozen thawed pineapple is an acceptable substitute if fresh is unavailable.
- If using canned pineapple, choose one packed in 100% juice to avoid added sugars.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 389 kcal
% Daily Value*
| Serving | 1Serving | |
| Calories | 389kcal | 19% |
| Carbohydrates | 67g | 22% |
| Protein | 17g | 34% |
| Fat | 6g | 9% |
| Sodium | 249mg | 10% |
| Fiber | 4g | 16% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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