This is a recipe for Jerk chicken and Caribbean rice 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!
Tips to ensure this is great for weight loss
If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within this recipe in your allowances. It is of course important to check yourself any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.
Use fresh fruit not from a can as this is always healthier and much tastier.
Ensure that the red peppers from a jar are in brine and not in oil. If they are in oil this will have calories, syns or points that you just don’t need.
If you are following Slimming World then to ensure this recipe stays syn free you must follow these tips. Allow rice to cool thoroughly before mixing with any other ingredients. If you add fruit to the warm rice it will start to cook the fruit. Cooked fruit is syns on Slimming World and also not as nice!
Storing the Jerk Chicken
If you wish to store and reheat the Jerk Chicken then this is really easy. Allow to cool thoroughly and then wrap and put on the top shelf of the fridge. Use within 2 days.
For great tips on storing foods and ensuring you stay safe check out the NHS website.
Storing the Caribbean rice
This Caribbean rice recipe is perfect to save for lunch the following day. The best way to store it is to put it into an airtight container and keep it in the fridge and use it within 2 days.
Making the Jerk Chicken with Quorn
If, like me, you are a vegetarian you may be wondering if this can be easily made with Quorn. I have made this many times for myself. Instead of chicken breasts use Quorn fillets.
Quorn fillets are not as easy to cut into for the seasoning to soak into but don’t worry about that. Quorn is very absorbent and will still flavour well without the slits.
Jerk Seasoning for the jerk chicken and Caribbean rice
Using frozen chicken
Chicken for this or any other chicken recipes should never be cooked from frozen, there are so many issues with this that risk food poisoning. If you have just realised you only have frozen chicken there I have lots of tips to safely defrost chicken check them out in my defrosting chicken guide.
Making this recipe with Quorn
It is really easy to adapt this recipe to use Quorn fillets, as a vegetarian myself I do it often. It is always worth remembering that Quorn takes less time to cook when substituting it for chicken.
Check out my selection of Quorn recipes, all perfect for all the family whether vegetarian or not, some are vegan too.
Why you should enjoy desserts on a diet
If you are following a diet you will know how careful you feel you should be with your calories, syns or points. One good way to make your smaller dessert more filling is to add fruit or another low-calorie food. Fat-free fromage frais is a great choice and a great addition to most desserts or have a smaller piece.
If you prefer you can add a little flavouring or sweetener too. My favourite sweetener is Canderel Sugarly.
Do you ever have a glass of water before your dessert? Next time give it a try, you will naturally eat less as the water fills you up a little. A perfect way to enjoy the dessert you want and still lose weight.
More recipes you may enjoy
You can find more recipes with chicken here.
If you don’t fancy this but would like another recipe with rice check out my huge selection of rice recipes here like egg fried rice and Nigerian jollof rice and check out my tips for cooking the perfect rice!
Which meal do you struggle with ideas for healthily? I have lists of breakfast ideas and lunch ideas if that helps you. Fancy 4 weeks of lunches already planned out for you? Check this lunch plan out.
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350 Grams Dried long grain rice
1 TSP Jerk Seasoning
2 Roasted red peppers from a jar in brine (roughly chopped)
1 Carrot (coarsely grated)
1 red onion (finely chopped)
200 Grams Fresh mango (diced)
200 Grams Fresh Pineapple (diced)
2 TBSP Lime Juice
4 Chicken Breasts
1 TSP Dried Thyme
1 TSP Ground ginger
1 TBSP Cider Vinegar
1 Clove Garlic (crushed)
1 TBSP Light Soy Sauce
1 TSP Jerk Seasoning
Cook rice according to packet instructions then strain and run cold water over to cool quickly.
Whilst the rice is cooking turn grill onto medium high heat.
Mix together all the ingredients for the Jerk chicken in a small bowl.
Cut 3/4 slits in each chicken breast.
Using a pastry brush or similar brush the jerk mixture over the chicken breasts and season well.
Put the chicken breasts under the grill, turning when needed to ensure they cook thoroughly. This should take approximately 15-20 minutes.
Whilst the chicken is cooking and the rice is cooling mix all the Caribbean rice ingredients in a large bowl.
Add the rice and mix well.
Serve rice cold with hot chicken and vegetables or salad of your choice.
Keywords: Slimming World, Caribbean, syn free,
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