Simple Jerk hen with Caribbean rice recipe


This can be a recipe for Jerk hen and Caribbean rice that all of us love as a household. While it might at instances be a bit fiddly it’s a dish that we get pleasure from all 12 months spherical and excellent for a summer time night. It additionally works fairly properly with Quorn if like me you might be vegetarian!

Jerk hen

Selecting the most effective substances for this recipe

I at all times suggest utilizing the freshest mango and pineapple potential as they will shortly go off. Be certain that they’re saved within the fridge till used after which the cooked Caribbean rice is stored within the fridge to make sure it lasts properly.

I favor this recipe with long-grain white rice however you need to use any rice you favor. Basmati additionally works properly nonetheless I’d advise towards sticky rice like jasmine rice.

Cooked rice in a saucepan on a cooling rack
Cooked rice

Ideas to make sure that is recipe is nice for weight reduction

In the event you comply with Slimming World, Weight Watchers (WW), Noom or some other weight reduction plan you may normally depend the substances inside this recipe in your allowances. It’s after all essential to test any plan you comply with and bear in mind all dietary info and substances are discovered within the recipe card under.

Use contemporary fruit not from a can as that is at all times more healthy and far tastier.

Be certain that the crimson peppers from a jar are in brine and never in oil. If they’re in oil this can have energy, syns or factors that you simply simply don’t want.

If you’re following Slimming World then for my part to make this recipe stays syn-free you should comply with the following pointers. Permit rice to chill totally earlier than mixing with some other substances. In the event you add fruit to the nice and cozy rice it’ll begin to prepare dinner the fruit. Cooked fruit is syns on Slimming World and likewise not as good!

Storing the Jerk Hen

In the event you want to retailer and reheat the Jerk Hen then that is very easy. Permit to chill totally after which wrap and placed on the highest shelf of the fridge. Use inside 2 days.

For nice tips about storing meals and guaranteeing you keep protected take a look at the NHS web site.

Jerk hen

Storing the Caribbean rice

This Caribbean rice recipe is ideal to avoid wasting for lunch the next day. The easiest way to retailer it’s to place it into an hermetic container and preserve it within the fridge and use it inside 2 days.

Making the Jerk Hen with Quorn

If like me, you’re a vegetarian you might be questioning if this may be simply made with Quorn. I’ve made this many instances for myself. As a substitute of hen breasts use Quorn fillets.

Quorn fillets will not be as simple to chop into for the seasoning to soak into however don’t fear about that. Quorn may be very absorbent and can nonetheless flavour properly with out the slits.

Try my number of Quorn recipes, all good for all of the household whether or not vegetarian or not, some are vegan too.

Jerk Seasoning for the jerk hen and Caribbean rice

In the event you don’t have any Jerk seasoning then don’t worry about shopping for any. It’s simple to make and one of many spice blends I share tips about methods to make right here.

Utilizing frozen hen

Hen for this or some other hen recipes ought to by no means be cooked from frozen, there are such a lot of points with this that danger meals poisoning.

In case you have simply realised you solely have frozen hen there I’ve a lot of tricks to safely defrost hen test them out in my defrosting hen information.

frozen chicken in a yellow tray
Frozen hen

Step-by-step directions to make Jerk hen and Caribbean rice

Prepare dinner rice based on packet directions then pressure and run chilly water over to chill shortly. While the rice is cooking flip the grill onto medium-high warmth.

Put together all of the fruit for the Caribbean rice and measure the spices for the jerk seasoning and guarantee each are stored individually for ease.

Combine collectively all of the substances for the Jerk hen in a small bowl.

Reduce 3/4 slits in every hen breast.

Utilizing a pastry brush or related brush the jerk combination over the hen breasts and season properly.

Put the hen breasts beneath the grill, turning when wanted to make sure they prepare dinner totally. This could take roughly 15-20 minutes.

While the hen is cooking and the rice is cooling combine all of the Caribbean rice substances in a big bowl.

Add the rice and blend properly.

Serve the rice chilly with scorching hen and greens or salad of your alternative.

Extra recipes you might get pleasure from

Yow will discover extra recipes with hen right here.

In the event you don’t fancy this however would love one other recipe with rice take a look at my big number of rice recipes right here like egg-fried rice and Nigerian jollof rice and take a look at my suggestions for cooking the proper rice!

Which meal do you wrestle with concepts for healthily? I’ve lists of breakfast concepts and lunch concepts if that helps you. Fancy 4 weeks of lunches already deliberate out for you? Examine this lunch plan out.

Big mac rice bowl
Large mac rice bowl

Weight reduction and Train Help

I’ve numerous weight reduction guides and help if you wish to train together with you probably have a situation like fibromyalgia.

Have go searching and see how I may help you obtain your weight reduction targets. Request my free sources to get you began too!

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Prepare dinner rice based on packet directions then pressure and run chilly water over to chill shortly.

While the rice is cooking flip grill onto medium excessive warmth.

Combine collectively all of the substances for the Jerk hen in a small bowl.

Reduce 3/4 slits in every hen breast.

Utilizing a pastry brush or related brush the jerk combination over the hen breasts and season properly.

Put the hen breasts beneath the grill, turning when wanted to make sure they prepare dinner totally. This could take roughly 15-20 minutes.

While the hen is cooking and the rice is cooling combine all of the Caribbean rice substances in a big bowl.

Add the rice and blend properly.

Serve rice chilly with scorching hen and greens or salad of your alternative.



Key phrases: Slimming World, Caribbean, syn free,

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