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–+ servings

Jerk Chicken Bowls

Devashish
Step into the world of Caribbean flavors with these vibrant Jerk Chicken Bowls that come together in just 40 minutes. This protein-packed meal (32g per serving) combines succulent chicken coated in aromatic jerk seasoning with nutritious ingredients.
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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Dish
Cuisine Caribbean
Servings 5
Calories 638 kcal

Equipment

  • Saucepan
  • Large skillet

Ingredients
  

For the Main Dish

  • 1 pound boneless skinless chicken breasts cut in half, (or 6-8 chicken tenders)
  • 1/4 cup Jamaican jerk seasoning (or homemade)
  • 1 Tablespoon olive oil
  • 1 whole red bell pepper sliced thin
  • 15 ounce red beans drained and rinsed
  • 2 whole avocados peeled, seeded, mashed
  • 1 whole mango peeled and sliced around the pit
  • 5-6 cups hot cooked rice or coconut rice, for serving

For the pineapple sauce

  • 2 Tablespoons honey
  • 1/2 cup fresh pineapple with juices, diced
  • 2 teaspoons ketchup
  • 1 teaspoon dijon mustard
  • 1 teaspoon lime juice
  • 1 whole chipotle pepper in adobo plus 1 tsp of the adobo sauce or just the sauce, if you like mild heat
  • 1/2 teaspoon garlic powder
  • 1 teaspoon granulated sugar
  • salt and freshly ground black pepper to taste

Instructions
 

  • Combine the pineapple sauce ingredients in a small saucepan over medium-low heat. Simmer for 5-10 minutes. Remove from heat and set aside.
  • Cook long grain white rice according to package instructions, or (preferred) make our coconut rice.
  • When the timer goes off for the rice, add the red beans to the pot and fluff everything with a fork to toss it all together. Return the lid to keep it warm while you cook the chicken.
  • Season chicken breasts all over with jerk seasoning. Add olive oil to a large skillet over medium heat. Add chicken and cook for 3-4 minutes on each side, flipping once, until cooked through.
  • Add bell peppers to the pan during the last few minutes of cooking and sauté until tender.
  • Spoon rice and red beans into bowls. Add some chicken and bell pepper, a scoop of mashed avocado, and a spoonful of fresh mango. Spoon a little of the pineapple sauce on top.

Nutrition

Calories: 638kcalCarbohydrates: 89gProtein: 32gFat: 20gSaturated Fat: 3gCholesterol: 58mgSodium: 555mgPotassium: 1387mgFiber: 16gSugar: 20gVitamin A: 4866IUVitamin C: 64mgCalcium: 104mgIron: 5mg
Keyword Jamaican recipes, meal prep bowls, rice bowls, spicy marinades
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