Healthy Jerk Chicken Recipe
created by
Rachel O. 07/15/2024
"Jerk chicken with brown rice and mango salsa"
Ingredients
- 4 boneless, skinless chicken breasts
- 2 tablespoons jerk seasoning (low sodium)
- 1 cup brown rice
- 2 cups water or low-sodium chicken broth
- 1 ripe mango, diced
- 1/2 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1 tablespoon lime juice
- 1 tablespoon fresh cilantro, chopped
- Salt and pepper to taste
Instructions
- 1. Preheat your grill or oven to medium-high heat.
- 2. Rub the jerk seasoning evenly over the chicken breasts. Let them marinate for at least 15 minutes.
- 3. While the chicken is marinating, rinse the brown rice under cold water. In a pot, combine the rice and water (or broth) and bring to a boil. Reduce heat, cover, and simmer for about 30 minutes or until the rice is tender.
- 4. In a bowl, combine the diced mango, red bell pepper, red onion, lime juice, cilantro, salt, and pepper to make the mango salsa. Set aside.
- 5. Grill the chicken for about 6-7 minutes on each side or until fully cooked (internal temperature should reach 165°F/75°C).
- 6. Once the chicken is cooked, let it rest for a few minutes before slicing.
- 7. Serve the jerk chicken over a bed of brown rice, topped with mango salsa.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 5g |
| Sugar | 6g |
| Added Sugar | 0g |
| Fat | 6g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Jerk Chicken Recipe is rich in lean protein from the chicken, which helps keep you full and supports muscle maintenance. The brown rice provides complex carbohydrates and fiber, aiding digestion and promoting satiety. The mango salsa adds vitamins and antioxidants, making this dish a great fit for balanced diets like Mediterranean or low-carb. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of steamed broccoli or a mixed green salad for added fiber and nutrients.
- Serve with a refreshing herbal tea or infused water to complement the flavors.
- Garnish with extra cilantro or lime wedges for a burst of freshness.
Recipe Variations and Adjustments
jerk chicken recipe
For a classic jerk chicken recipe, use traditional spices like allspice and thyme in the marinade.
FAQs About This Recipe
Can I use frozen chicken for this recipe?
Yes, just ensure it is fully thawed before marinating and cooking.
How can I make this dish spicier?
Add more jerk seasoning or include chopped jalapeños in the mango salsa.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 4 days.
Can I make this recipe in the oven?
Yes, bake the chicken at 400°F (200°C) for about 25-30 minutes.
What can I substitute for mango in the salsa?
Pineapple or peach can be great alternatives for a similar sweetness.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Jerk Chicken Recipe for its perfect balance of flavor and nutrition. The lean protein from the chicken, combined with fiber-rich brown rice and a zesty mango salsa, makes it a satisfying meal that keeps you full and energized. It's not only easy to prepare but also travel-friendly, making it a great option for busy days. Plus, the vibrant flavors feel like a treat while still aligning with your weight loss goals. Enjoy a delicious meal that supports your health journey!
Recipe created by Fitmate Coach; inspired by Rachel O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Jerk chicken with brown rice and mango salsa"
"Delicious! Love the addition of the mango"