Meal Prep Jerk Chicken Bowls with Pineapple Black Bean Salsa

Name: Meal Prep Jerk Chicken Bowls with Pineapple Black Bean Salsa
Prep time: 8 min
Cook time: 7 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb. boneless chicken breasts; 3 green onions; 1/2 small sweet onion (100g); 1/2 Serrano pepper; 1/4 cup low-sodium soy sauce (60g); 1/4 cup red wine vinegar (60g); 2 Tbsp olive oil (30g); 2 Tbsp brown sugar (24g); 1 Tbsp Italian seasoning; 1.5 tsp salt; 1/2 tsp ground allspice; 2 cups pineapple (315g); 15 oz. can black beans; 1/3 cup finely diced red onion (42g); 1/3 cup chopped cilantro; 1/4 tsp salt; Juice of 1 lime; 1/4 of the Jerk-Style Chicken (94g); 2/3 cup Pineapple Black Bean Salsa (97g); 1/2 cup cooked white rice; pickled red onions

User Reviews

5.0

21 reviews

Excellent

Prep Time
8 mins
Cook Time
8 mins
Additional Time
30 mins
Total Time
45 mins
Servings
4 servings
Calories
324 kcal
Course
Main Course

Meal Prep Jerk Chicken Bowls with Pineapple Black Bean Salsa

Heidi Hunt

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Get a taste of the tropics! Bring all your Caribbean-inspired flavor dreams to life with this easy to make, delicious Meal Prep Jerk Chicken Bowl with Pineapple Black Bean Salsa! Seriously these bowls are bursting with flavor and have the perfect amount of sweet, spice, and citrus!

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Ingredients

Servings

Jerk-Style Chicken Marinade:

1 lb. boneless chicken breasts
3 green onions sliced
1/2 small sweet onion (100g) finely diced
1/2 Serrano pepper seeds removed & chopped
1/4 cup low-sodium soy sauce (60g)
1/4 cup red wine vinegar (60g)
2 Tbsp olive oil (30g)
2 Tbsp brown sugar (24g)
1 Tbsp Italian seasoning
1.5 tsp salt
1/2 tsp ground allspice

Pineapple Black Bean Salsa:

2 cups pineapple (315g) finely diced
15 oz. can black beans rinsed & drained
1/3 cup finely diced red onion (42g)
1/3 cup chopped cilantro
1/4 tsp salt or to taste
Juice of 1 lime

Each Bowl:

1/4 of the Jerk-Style Chicken (94g)
2/3 cup Pineapple Black Bean Salsa (97g)
1/2 cup cooked white rice or grain of choice
pickled red onions optional

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Instructions

Marinate the Chicken

Prepare the chicken by trimming off any excess fat and butterflying each breast. This will allow the chicken to have more flavor and help ensure even cooking throughout.
Add all the marinade ingredients (green onions through all spice) to a food processor or small blender until everything is well combined.
Place chicken in a bowl or a zip-top bag and pour marinade over chicken. Move chicken around to make sure it's all coated with marinade. Place in the fridge and let marinate for at least 30 minutes up to 24 hours before cooking.

Make the Pineapple Black Bean Salsa

While the chicken is marinating, make the pineapple salsa. Add all the ingredients to a large bowl and mix together. Taste and add any additional salt or lime juice to taste.

Cook the Chicken

Option 1: Grill Chicken - Heat grill (or a grill pan on the stovetop) to medium heat and make sure the grill is clean and well greased. Shake off excess marinade and place the chicken over direct heat. Grill chicken for 4-5 minutes then flip and grill for another 3-4 minutes or until internal temperature reaches 155 degrees F.
Option 2: Oven-Bake Chicken - Preheat the oven to 425 degrees F. Arrange chicken in a single layer in a baking dish. Bake chicken for 20-25 minutes, flipping halfway through. Double check your chicken is done. You can do this using a meat thermometer and ensuring it reaches 165 F, or simply slicing the middle and making sure the chicken is no longer pink.

To Assemble Each Bowl:

To each bowl or meal prep container, add 1/4 of the chicken (94g), 2/3 cup Pineapple Black Bean Salsa (97g), 1/2 cup cooked white rice (50g) and pickled red onions (if desired). Serve with whatever else sounds good and enjoy!*

Notes

*This recipe is low in fat, I would recommend serving with some guacamole, light mayo, or cheese so it’s a little more substantial and doesn’t leave you feeling hungry as quickly. Another option is serving this Jerk-Style Chicken over a bed of greens and adding a dressing over top!
Log components separately if you wish: Just chicken - MFP entry: LFF Jerk-Style ChickenJust salsa - MFP entry: LFF Pineapple Black Bean Salsa
Without rice option: MFP entry: LFF Jerk-Style Chicken with Pineapple Salsa