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Healthy Jerk Chicken Recipe

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2 comments

created by

Emily O. Dec. 25, 2024

Jerk chicken cabbage and rice

Prep 15 minutesCook 25 minutesEasyServes 4
CE

Coach Erin

Good job! Youre making solid progress towards your weekly target of protein-rich dinners. The jerk chicken with cabbage and rice looks delicious and is a nutritious choice. Its great to see you taking charge of your health in such a creative and tasty way. Keep it up!

Instructions

  • 1.

    1. Preheat your grill or stovetop grill pan over medium-high heat.

  • 2.

    2. In a bowl, coat the chicken breasts with olive oil and jerk seasoning, ensuring they are well covered. Let marinate for at least 10 minutes.

  • 3.

    3. While the chicken is marinating, prepare the cabbage and other vegetables. In a large skillet, sauté the cabbage, bell pepper, and carrot over medium heat for about 5-7 minutes until tender.

  • 4.

    4. Add the cooked brown rice to the skillet and mix well. Squeeze lime juice over the mixture and season with salt and pepper to taste. Cook for an additional 2-3 minutes.

  • 5.

    5. Grill the chicken for about 6-7 minutes on each side or until fully cooked (internal temperature should reach 165°F/75°C).

  • 6.

    6. Slice the grilled chicken and serve it over the cabbage and rice mixture. Garnish with chopped green onions.

Ingredients

  • 1.

    4 boneless, skinless chicken breasts

  • 2.

    2 tablespoons jerk seasoning (low sodium)

  • 3.

    1 tablespoon olive oil

  • 4.

    4 cups shredded cabbage

  • 5.

    1 cup cooked brown rice

  • 6.

    1 red bell pepper, diced

  • 7.

    1 carrot, grated

  • 8.

    1/2 cup green onions, chopped

  • 9.

    1 lime, juiced

  • 10.

    Salt and pepper to taste

Nutrition

  • calories

    350

  • fat

    10

  • saturates

    2

  • carbohydrates

    40

  • fibres

    8

  • sugar

    4

  • addedSugar

    0

  • protein

    30

Healthy Jerk Chicken Recipe

My Rating

0
2 comments
  • EO

    Emily O.Author

    "Jerk chicken cabbage and rice"

  • CE

    Coach Erin

    "Good job! Youre making solid progress towards your weekly target of protein-rich dinners. The jerk chicken with cabbage and rice looks delicious and is a nutritious choice. Its great to see you taking charge of your health in such a creative and tasty way. Keep it up!"