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Straightforward Jerk hen with Caribbean rice recipe


This can be a recipe for Jerk hen and Caribbean rice that all of us love as a household. While it could at instances be a bit fiddly it’s a dish that we take pleasure in all 12 months spherical and excellent for a summer time night. It additionally works fairly properly with Quorn if like me you might be vegetarian!

Jerk hen

Selecting the most effective elements for this recipe

I at all times advocate utilizing the freshest mango and pineapple doable as they will rapidly go off. Be certain that they’re saved within the fridge till used after which the cooked Caribbean rice is stored within the fridge to make sure it lasts properly.

I choose this recipe with long-grain white rice however you should utilize any rice you favor. Basmati additionally works properly nevertheless I’d advise in opposition to sticky rice like jasmine rice.

Cooked rice in a saucepan on a cooling rack
Cooked rice

Suggestions to make sure that is recipe is nice for weight reduction

In the event you observe Slimming World, Weight Watchers (WW), Noom or every other weight reduction plan you possibly can often depend the elements inside this recipe in your allowances. It’s in fact essential to examine any plan you observe and keep in mind all dietary info and elements are discovered within the recipe card beneath.

Use contemporary fruit not from a can as that is at all times more healthy and far tastier.

Be certain that the crimson peppers from a jar are in brine and never in oil. If they’re in oil this may have energy, syns or factors that you just simply don’t want.

If you’re following Slimming World then in my view to make this recipe stays syn-free you could observe the following tips. Permit rice to chill totally earlier than mixing with every other elements. In the event you add fruit to the nice and cozy rice it should begin to prepare dinner the fruit. Cooked fruit is syns on Slimming World and in addition not as good!

Storing the Jerk Rooster

In the event you want to retailer and reheat the Jerk Rooster then that is very easy. Permit to chill totally after which wrap and placed on the highest shelf of the fridge. Use inside 2 days.

For excellent recommendations on storing meals and guaranteeing you keep secure try the NHS web site.

Jerk hen

Storing the Caribbean rice

This Caribbean rice recipe is ideal to save lots of for lunch the next day. One of the simplest ways to retailer it’s to place it into an hermetic container and hold it within the fridge and use it inside 2 days.

Making the Jerk Rooster with Quorn

If like me, you’re a vegetarian you might be questioning if this may be simply made with Quorn. I’ve made this many instances for myself. As a substitute of hen breasts use Quorn fillets.

Quorn fillets aren’t as simple to chop into for the seasoning to soak into however don’t fear about that. Quorn may be very absorbent and can nonetheless flavour properly with out the slits.

Try my collection of Quorn recipes, all excellent for all of the household whether or not vegetarian or not, some are vegan too.

Jerk Seasoning for the jerk hen and Caribbean rice

In the event you should not have any Jerk seasoning then don’t worry about shopping for any. It’s simple to make and one of many spice blends I share recommendations on the way to make right here.

Utilizing frozen hen

Rooster for this or every other hen recipes ought to by no means be cooked from frozen, there are such a lot of points with this that danger meals poisoning.

When you’ve got simply realised you solely have frozen hen there I’ve a number of tricks to safely defrost hen examine them out in my defrosting hen information.

frozen chicken in a yellow tray
Frozen hen

Step-by-step directions to make Jerk hen and Caribbean rice

Cook dinner rice in keeping with packet directions then pressure and run chilly water over to chill rapidly. While the rice is cooking flip the grill onto medium-high warmth.

Put together all of the fruit for the Caribbean rice and measure the spices for the jerk seasoning and guarantee each are stored individually for ease.

Combine collectively all of the elements for the Jerk hen in a small bowl.

Lower 3/4 slits in every hen breast.

Utilizing a pastry brush or related brush the jerk combination over the hen breasts and season properly.

Put the hen breasts beneath the grill, turning when wanted to make sure they prepare dinner totally. This could take roughly 15-20 minutes.

While the hen is cooking and the rice is cooling combine all of the Caribbean rice elements in a big bowl.

Add the rice and blend properly.

Serve the rice chilly with sizzling hen and greens or salad of your selection.

Extra recipes you might take pleasure in

You’ll find extra recipes with hen right here.

In the event you don’t fancy this however would love one other recipe with rice try my large collection of rice recipes right here like egg-fried rice and Nigerian jollof rice and take a look at my ideas for cooking the proper rice!

Which meal do you wrestle with concepts for healthily? I’ve lists of breakfast concepts and lunch concepts if that helps you. Fancy 4 weeks of lunches already deliberate out for you? Test this lunch plan out.

Big mac rice bowl
Large mac rice bowl

Weight reduction and Train Assist

I’ve lots of weight reduction guides and assist if you wish to train together with in case you have a situation like fibromyalgia.

Have an excellent go searching and see how I might help you obtain your weight reduction objectives. Request my free assets to get you began too!

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Cook dinner rice in keeping with packet directions then pressure and run chilly water over to chill rapidly.

While the rice is cooking flip grill onto medium excessive warmth.

Combine collectively all of the elements for the Jerk hen in a small bowl.

Lower 3/4 slits in every hen breast.

Utilizing a pastry brush or related brush the jerk combination over the hen breasts and season properly.

Put the hen breasts beneath the grill, turning when wanted to make sure they prepare dinner totally. This could take roughly 15-20 minutes.

While the hen is cooking and the rice is cooling combine all of the Caribbean rice elements in a big bowl.

Add the rice and blend properly.

Serve rice chilly with sizzling hen and greens or salad of your selection.



Key phrases: Slimming World, Caribbean, syn free,

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