Jerk Chicken Thighs
with coconut rice and beans and a side salad
Everyone loves a vacation to the tropics, and this meal will take you to some fun in the sun! If you've never cooked with jerk or Cajun seasoning before, this spice blend is sure to liven up your pantry.
Smarts: We plan our menus to try to use up all your ingredients, which is why we the rest of last night's coconut milk goes into our rice and beans.
Smarts: We plan our menus to try to use up all your ingredients, which is why we the rest of last night's coconut milk goes into our rice and beans.
Proteins
Cuisines
Ingredients
Coconut Rice and Beans:
- Beans, kidney (14oz / 397g) - 1 can , rinsed and drained
- Garlic - 2 cloves , minced
- Coconut milk - 1 cup
- Bay leaves - 1
- Jerk or Cajun seasoning - 1 tsp
- Rice, long-grain - 1 cup
- Stock, chicken - 1 cup
- Salt - 1/4 tsp
Mixed Green Salad with Bell Peppers:
- Garlic - 1 clove , minced
- Bell peppers, any color - 1 , sliced thinly
- Vinegar, red or white wine - 1 1/2 Tbsp
- Mustard, Dijon - 1 1/2 tsp
- Oil, cooking - 3 Tbsp
- Mixed greens - 4 oz
Jerk Chicken Thighs:
- Jerk or Cajun seasoning - 1 Tbsp
- Brown sugar - 1 tsp
- Cinnamon - 1/2 tsp
- Soy sauce, low-sodium - 1 Tbsp
- Vinegar, red or white wine - 1 Tbsp
- Oil, cooking - 1 Tbsp
- Jalapenos (opt) - 1 , sliced, seeded if you want less heat
- Chicken thighs, boneless & skinless - 1 lb ((use chicken breasts for lower fat option))
- Limes - 1/2 , sliced into wedges
Nutrition Facts
Amount Per Serving
Calories
706
Just a moment...
% Daily Value
Total Fat
34g
53%
Just a moment...
Saturated Fat
15g
73%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
142mg
47%
Just a moment...
Sodium
897mg
37%
Just a moment...
Total Carbohydrate
60g
20%
Just a moment...
Dietary Fiber
9g
38%
Just a moment...
Sugars
6g
Just a moment...
Protein
42g
Just a moment...
Prep
- Chicken - Mix together jerk or Cajun seasoning, brown sugar, cinnamon, soy sauce, vinegar, and cooking oil. Slice jalapenos and add to marinade. Toss marinade with chicken and tenderize with a fork. (Can be done up to 1 day ahead)
- Beans - Rinse and drain.
- Garlic (for rice and salad) / Bell peppers - Prep as directed. (Can be done up to 3 days ahead)
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Make
- Heat a Dutch oven or non-stick pot over medium-high heat for rice and beans. Pour in coconut milk, garlic, bay leaves, and jerk or Cajun seasoning. Bring to a simmer and then add rice, chicken stock, and salt. Cover and bring to a boil and then simmer for 15 to 20 minutes, until rice has absorbed all the liquid. Fold in beans.
- While rice is cooking, heat a skillet over medium-high heat. Brush some oil over skillet and then add chicken. Sear for ~3 minutes, flip and lower heat to medium. Cover with a lid and cook for another 3 minutes or until chicken is done (165F or 74C).
- Make vinaigrette by whisking together garlic, vinegar, Dijon, and cooking oil. Season to taste with salt and pepper. Toss vinaigrette with greens and peppers when rice and chicken are done.
- Remove bay leaves from rice and serve chicken with lime wedges and enjoy with coconut rice and salad!
Nutrition Facts
Amount Per Serving
Calories
706
Just a moment...
% Daily Value
Total Fat
34g
53%
Just a moment...
Saturated Fat
15g
73%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
142mg
47%
Just a moment...
Sodium
897mg
37%
Just a moment...
Total Carbohydrate
60g
20%
Just a moment...
Dietary Fiber
9g
38%
Just a moment...
Sugars
6g
Just a moment...
Protein
42g
Just a moment...
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