Jerk chicken with cauliflower rice and peas

Jerk chicken with cauliflower rice and peas

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.

Jerk chicken with cauliflower rice and peas

And on non-fasting days, try our jerk chicken with coconut rice and pineapple salsa – it makes wonderful fare for the weekend.

  • Serves icon Serves 1
  • Time icon Hands-on time 15 min, oven time 20 min, plus at least 20 min marinating

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.

Nutrition: per serving

Calories
250kcals
Fat
5.6g (1.5g saturated)
Protein
33g
Carbohydrates
18.6g (7.6g sugars)
Fibre
6.3g
Salt
0.5g

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

  1. 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.
  2. 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.
  3. 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

Calories
250kcals
Fat
5.6g (1.5g saturated)
Protein
33g
Carbohydrates
18.6g (7.6g sugars)
Fibre
6.3g
Salt
0.5g

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