Caribbean Jerk Chicken with Rice and Peas
Jerk chicken with rice and peas can be a healthy meal when made with balanced portions: the chicken provides lean protein, while the rice and kidney beans together supply fibre and complex carbohydrates.
- Total time
- 60 min
- Serves
- 4
- Calories
- 480 kcal
- Ingredients
- 12
Ingredients
For 4 servings
Tick items off as you gather them.
Method
In a bowl, combine the jerk seasoning, olive oil, and lime juice. Rub over the chicken thighs and marinate for at least 30 minutes, or up to overnight in the fridge.
Grill or pan-sear the chicken thighs for 6 to 8 minutes per side, until cooked through and lightly charred.
Meanwhile, add the rice, kidney beans, coconut milk, water, thyme sprigs, and whole green onion to a pot. Bring to a boil.
Reduce the heat, cover, and simmer for 18 to 20 minutes, until the rice is tender and the liquid is absorbed.
Remove the thyme sprigs and green onion, and fluff the rice and peas with a fork. Season with salt to taste.
Serve the jerk chicken alongside the rice and peas and steamed green vegetables.
Why it can fit a PCOS-friendly week
Jerk chicken with rice and peas can be a healthy meal when made with balanced portions: the chicken provides lean protein, while the rice and kidney beans together supply fibre and complex carbohydrates. Pairing rice with beans creates a more complete plant protein profile, and using less oil while controlling the rice portion helps keep the meal lighter. This flavourful dish fits well into a balanced dinner pattern that pairs lean protein with fibre-rich legumes.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
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