Healthy Jerk Chicken Recipe
created by
Emily O. 06/13/2024
"Jerk chicken cabbage and rice"
"Good job! Youre making solid progress towards your weekly target of protein-rich dinners. The jerk chicken with cabbage and rice looks delicious and is a nutritious choice. Its great to see you taking charge of your health in such a creative and tasty way. Keep it up!"
See commentsIngredients
- 4 boneless, skinless chicken breasts
- 2 tablespoons jerk seasoning (low sodium)
- 1 tablespoon olive oil
- 4 cups shredded cabbage
- 1 cup cooked brown rice
- 1 red bell pepper, diced
- 1 carrot, grated
- 1/2 cup green onions, chopped
- 1 lime, juiced
- Salt and pepper to taste
Instructions
- 1. Preheat your grill or stovetop grill pan over medium-high heat.
- 2. In a bowl, coat the chicken breasts with olive oil and jerk seasoning, ensuring they are well covered. Let marinate for at least 10 minutes.
- 3. While the chicken is marinating, prepare the cabbage and other vegetables. In a large skillet, sauté the cabbage, bell pepper, and carrot over medium heat for about 5-7 minutes until tender.
- 4. Add the cooked brown rice to the skillet and mix well. Squeeze lime juice over the mixture and season with salt and pepper to taste. Cook for an additional 2-3 minutes.
- 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. Slice the grilled chicken and serve it over the cabbage and rice mixture. Garnish with chopped green onions.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 8g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 10g |
| 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 fiber from the cabbage and brown rice aids digestion and promotes satiety, making it an excellent choice for weight loss. This dish fits well into various diets, including Mediterranean and low-carb, while being low in added sugars and unhealthy fats. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of mixed greens dressed with a light vinaigrette.
- Pair with a refreshing cucumber and tomato salad for added hydration.
- Enjoy with a glass of unsweetened iced tea or sparkling water with lime.
Recipe Variations and Adjustments
jerk chicken recipe
Follow the same recipe but consider adding a spicy mango salsa for a fresh twist.
grilled jerk chicken recipe
For a grilled version, marinate the chicken overnight for deeper flavor and grill it directly over charcoal for a smoky taste.
FAQs About This Recipe
Can I use frozen chicken for this recipe?
Yes, just ensure to thaw it completely before marinating and cooking.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 4 days.
Can I make this recipe spicy?
Yes, you can add more jerk seasoning or include chopped jalapeños for extra heat.
What can I substitute for brown rice?
Quinoa or cauliflower rice are great alternatives for a lower-carb option.
How can I make this dish vegetarian?
Replace the chicken with grilled tofu or tempeh and use vegetable broth for cooking the rice.
Why We Love This Recipe
We love this Healthy Jerk Chicken Recipe for its perfect balance of flavor and nutrition. Packed with lean protein and fiber-rich cabbage, it keeps you feeling full and energized throughout the day. This dish is not only delicious but also easy to prepare, making it a great option for meal prep or a quick weeknight dinner. Enjoy the vibrant spices of jerk chicken while staying on track with your weight loss goals. It's a satisfying meal that feels indulgent without the guilt!
Recipe created by Fitmate Coach; inspired by Emily O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Jerk chicken cabbage and rice"
"Good job! Youre making solid progress towards your weekly target of protein-rich dinners. The jerk chicken with cabbage and rice looks delicious and is a nutritious choice. Its great to see you taking charge of your health in such a creative and tasty way. Keep it up!"