Jerk chicken with cauliflower rice and peas
- Portion size: Serves 1
- Hands-on time 15 min, oven time 20 min, plus at least 20 min marinating
- Difficulty: easy
The best way to spice up a lean-eating day? Add a streak of Caribbean flavour to your plate with this jerk chicken dish. It’s served with cauliflower rice and peas for a nutritious, low-calorie main.
And on non-fasting days, try our jerk chicken with coconut rice and pineapple salsa – it makes wonderful fare for the weekend.
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Ingredients
- 1 small (100g) free-range skinless, boneless chicken thigh
- Zest and juice 1 lime, plus wedges to serve
- ¼ tsp jerk seasoning
- 2 fresh thyme sprigs, leaves picked and roughly chopped
- 60g cauliflower florets
- Small handful fresh coriander leaves, roughly chopped
- 50g pineapple, cut into chunks
- 70g tinned red kidney beans, rinsed and drained
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Method
- Heat the oven to 200°C/180°C fan/gas 6. Put the chicken in a small glass/ceramic bowl with half the lime zest and juice, the jerk seasoning and a pinch of chopped thyme. Season and set aside to marinate.
- Meanwhile, coarsely grate the cauliflower on the largest side of a box grater into a mixing bowl. Season and stir in the remaining lime zest and juice, another pinch of chopped thyme, half the chopped coriander and the pineapple chunks and kidney beans.
- Put the chicken on a folded piece of non-stick baking paper set on a baking tray. Roast for 20 minutes until cooked through and juicy. Slice, then serve on a plate with the cauli ‘rice’ and spoon over any cooking juices. Garnish with the remaining thyme and coriander, then serve with lime wedges.
Nutrition
- 250kcals Calories
- 5.6g (1.5g saturated) Fat
- 33g Protein
- 18.6g (7.6g sugars) Carbs
- 6.3g Fibre
- 0.5g Salt
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