Healthy Jerk Chicken Recipe
created by
Rachel O. 07/15/2024
"Jerk chicken with brown rice and mango salsa"
"Great effort Rachel! Your choice of jerk chicken with brown rice and mango salsa is a creative way to incorporate lean proteins and fiber into your dinner. I hope you continue finding joy in preparing these nutritious meals."
See commentsIngredients
- 4 chicken drumsticks (skinless)
- 2 tablespoons jerk seasoning (low sodium)
- 1 cup brown rice
- 2 cups water or low-sodium chicken broth
- 1 ripe mango, diced
- 1/4 red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1 lime, juiced
- Salt and pepper to taste
Instructions
- 1. Preheat your oven to 400°F (200°C).
- 2. Rub the chicken drumsticks with jerk seasoning, ensuring they are well coated.
- 3. Place the chicken on a baking sheet and bake for 25-30 minutes, or until cooked through and juices run clear.
- 4. While the chicken is baking, rinse the brown rice under cold water.
- 5. In a pot, combine the rice and water (or chicken broth) and bring to a boil.
- 6. Reduce heat to low, cover, and simmer for 20 minutes or until the rice is tender and water is absorbed.
- 7. In a bowl, combine the diced mango, red onion, cilantro, lime juice, salt, and pepper to make the salsa.
- 8. Once the chicken and rice are ready, serve the chicken over a bed of brown rice with a generous scoop of mango salsa on the side.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 25g |
| Carbohydrates | 45g |
| Fiber | 5g |
| Sugar | 6g |
| 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 salsa adds vitamins and antioxidants, making this dish not only delicious but also beneficial for overall health. This recipe fits well into various diets, including Mediterranean and balanced eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of steamed broccoli or mixed greens for added fiber and nutrients.
- Pair with a light herbal tea or infused water for a refreshing beverage.
- Garnish with lime wedges and extra cilantro for a vibrant presentation.
Recipe Variations and Adjustments
jerk chicken recipe
Follow the same steps but consider marinating the chicken overnight for deeper flavor.
grilled jerk chicken recipe
Instead of baking, grill the marinated chicken on medium-high heat for 6-8 minutes per side, or until fully cooked.
FAQs About This Recipe
Can I use skin-on chicken for this recipe?
Yes, but keep in mind that it will increase the fat content.
How can I make this dish spicier?
Add more jerk seasoning or include diced 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 use frozen chicken for this recipe?
Yes, just ensure it is fully thawed before marinating and cooking.
What can I substitute for brown rice?
Quinoa or cauliflower rice are great alternatives for a lower-carb option.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Jerk Chicken Recipe for its vibrant flavors and nutritious ingredients. The combination of lean protein from the chicken and fiber-rich brown rice keeps you satisfied and energized, making it an excellent choice for weight loss. Plus, the refreshing mango salsa adds a delightful twist that feels indulgent while being completely guilt-free. Perfect for meal prep, this dish is not only easy to prepare but also travel-friendly, ensuring you can enjoy a healthy meal wherever you go.
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"
"Great effort Rachel! Your choice of jerk chicken with brown rice and mango salsa is a creative way to incorporate lean proteins and fiber into your dinner. I hope you continue finding joy in preparing these nutritious meals."