Jerk Chicken and Caribbean Rice

This is a recipe that we all love as a family. Whilst it may at times be a bit fiddly it is a dish that we enjoy all year round and perfect for a summer evening. It also works quite well with Quorn if like me you are vegetarian!

 

Jerk Chicken/Quorn

 

(from Slimming World’s Extra Easy Express book)
 
Syn free on EE serves 4.
 
4 chicken breasts (skinless) or Quorn fillets
1tsp dried thyme
1tsp ground ginger
1tbsp cider vinegar
1 garlic clove, crushed
1tbsp light soy sauce
1 tsp jerk seasoning
Mix all ingredients together well except the chicken or Quorn. Make 3/4 slits in the chicken, not so easy in quorn but as it absorbs more its not as necessary. Season and toss the chicken or Quorn well in the mixture and then grill until thoroughly cooked turning when necessary.
Caribbean Rice
 
(from Slimming World’s Extra Easy Express book)
 
Syn free on EE, serves 4-6
 
350g dried long grain rice
1tsp jerk seasoning
2 bottle roasted red peppers in brine, drained and chopped
1 large carrot, coarsely grated
1 red onion, finely chopped
200g fresh mango, diced
200g fresh pineapple, diced
Juice of one lime
Cook the rice according to packet instructions then drain and allow to cool. Meanwhile mix all the remaining ingredients together in a large bowl. Add the cooled rice and mix well. Serve cold.
nb. If you add the rice when it is warm its heat will start cooking the fruit so it wont taste as nice and will also make the fruit synned. I have kept it in the fridge happily for 2 days.

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A plate with Caribbean Rice and just showing some vegetables and jerk chicken


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