Healthy Jerk Chicken Recipe
created by
Rachel O. 07/15/2024
"Prepped jerk chicken brown rice & mango salad (4 portions in total)"
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 red bell pepper, diced
- 1 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 cups mixed greens (spinach, arugula, etc.)
- Juice of 1 lime
- Salt and pepper to taste
Instructions
- Marinate the chicken breasts with jerk seasoning for at least 30 minutes (or overnight for best flavor).
- In a pot, combine brown rice and water or chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes until rice is tender.
- While the rice is cooking, grill or bake the marinated chicken for about 6-7 minutes on each side, or until fully cooked (internal temperature of 165°F).
- In a large bowl, combine diced mango, red bell pepper, cucumber, red onion, and mixed greens. Drizzle with lime juice and season with salt and pepper.
- Once the chicken is cooked, slice it and serve over a bed of brown rice with the mango salad on the side.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 6g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 2g |
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 salad adds vitamins, minerals, and antioxidants, making this dish a balanced option for various diets, including Mediterranean and low-carb. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side of steamed broccoli or green beans for added fiber.
- Serve with a glass of infused water (cucumber or lemon) for hydration.
- Garnish with fresh cilantro or parsley for added flavor.
Recipe Variations and Adjustments
jerk chicken recipe
Follow the same recipe but consider adding a spicy sauce for extra heat.
grilled jerk chicken recipe
Grill the chicken on a barbecue for a smoky flavor, and serve with a side of grilled vegetables.
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 salad.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge and can be reheated easily.
What can I substitute for mango if I don't have any?
Pineapple or diced avocado can be great alternatives.
How long does the jerk chicken last in the fridge?
Cooked jerk chicken can last up to 4 days in the refrigerator when stored properly.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Jerk Chicken Recipe for its perfect balance of flavor and nutrition. The combination of lean protein from the chicken and fiber-rich brown rice keeps you satisfied and energized throughout the day. Plus, the vibrant mango salad adds a refreshing touch, making it a delightful meal that feels indulgent yet aligns with your weight loss goals. Ideal for meal prep, this dish is not only easy to prepare but also travel-friendly, ensuring you stay on track no matter where life takes you.
Recipe created by Fitmate Coach; inspired by Rachel O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (1)
"Prepped jerk chicken brown rice & mango salad (4 portions in total)"