Healthy Jerk Chicken Recipe
created by
Rachel O. Apr. 19, 2025
“Jerk chicken with brown rice and mango salsa”
Coach Gigi
“Great effort Rachel! Your choice of jerk chicken with brown rice and mango salsa is a creative way to incorporate lean proteins and fiber into your dinner. I hope you continue finding joy in preparing these nutritious meals.”
Instructions
1.
1. Preheat your oven to 400°F (200°C).
2.
2. Rub the chicken drumsticks with jerk seasoning, ensuring they are well coated.
3.
3. Place the chicken on a baking sheet and bake for 25-30 minutes, or until cooked through and juices run clear.
4.
4. While the chicken is baking, rinse the brown rice under cold water.
5.
5. In a pot, combine the rice and water (or chicken broth) and bring to a boil.
6.
6. Reduce heat to low, cover, and simmer for 20 minutes or until the rice is tender and water is absorbed.
7.
7. In a bowl, combine the diced mango, red onion, cilantro, lime juice, salt, and pepper to make the salsa.
8.
8. Once the chicken and rice are ready, serve the chicken over a bed of brown rice with a generous scoop of mango salsa on the side.
Ingredients
1.
4 chicken drumsticks (skinless)
2.
2 tablespoons jerk seasoning (low sodium)
3.
1 cup brown rice
4.
2 cups water or low-sodium chicken broth
5.
1 ripe mango, diced
6.
1/4 red onion, finely chopped
7.
1/4 cup fresh cilantro, chopped
8.
1 lime, juiced
9.
Salt and pepper to taste
Nutrition
calories
350
fat
8
saturates
2
carbohydrates
45
fibres
5
sugar
6
addedSugar
0
protein
25
Healthy Jerk Chicken Recipe
My Rating
Rachel O.Author
"Jerk chicken with brown rice and mango salsa"
Coach Gigi
"Great effort Rachel! Your choice of jerk chicken with brown rice and mango salsa is a creative way to incorporate lean proteins and fiber into your dinner. I hope you continue finding joy in preparing these nutritious meals."