Thursday, September 8, 2022
HomeWeight LossSimple Jerk rooster with Caribbean rice recipe

Simple Jerk rooster with Caribbean rice recipe


This can be a recipe for Jerk rooster 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 ideal for a summer time night. It additionally works fairly effectively with Quorn if like me you’re vegetarian!

Jerk rooster

Selecting one of the best components for this recipe

I at all times suggest utilizing the freshest mango and pineapple potential as they’ll shortly go off. Be sure 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 effectively.

I want this recipe with long-grain white rice however you should utilize any rice you like. Basmati additionally works effectively nevertheless I’d advise towards sticky rice like jasmine rice.

Cooked rice in a saucepan on a cooling rack
Cooked rice

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

If you happen to comply with Slimming World, Weight Watchers (WW), Noom or every other weight reduction plan you possibly can often rely the components inside this recipe in your allowances. It’s in fact vital to verify any plan you comply with and keep in mind all dietary data and components are discovered within the recipe card under.

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

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

If you’re following Slimming World then for my part to make this recipe stays syn-free you need to comply with the following tips. Permit rice to chill totally earlier than mixing with every other components. If you happen to add fruit to the nice and cozy rice it’ll begin to cook dinner the fruit. Cooked fruit is syns on Slimming World and likewise not as good!

Storing the Jerk Hen

If you happen to want to retailer and reheat the Jerk Hen 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 nice tips about storing meals and making certain you keep protected try the NHS web site.

Jerk rooster

Storing the Caribbean rice

This Caribbean rice recipe is ideal to avoid wasting for lunch the next day. The easiest way to retailer it’s to place it into an hermetic container and maintain it within the fridge and use it inside 2 days.

Making the Jerk Hen with Quorn

If like me, you’re a vegetarian it’s possible you’ll be questioning if this may be simply made with Quorn. I’ve made this many instances for myself. As an alternative of rooster breasts use Quorn fillets.

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

Take a look at my collection of Quorn recipes, all good for all of the household whether or not vegetarian or not, some are vegan too.

Jerk Seasoning for the jerk rooster and Caribbean rice

If you happen to shouldn’t have any Jerk seasoning then don’t worry about shopping for any. It’s straightforward to make and one of many spice blends I share tips about make right here.

Utilizing frozen rooster

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

You probably have simply realised you solely have frozen rooster there I’ve a lot of tricks to safely defrost rooster verify them out in my defrosting rooster information.

frozen chicken in a yellow tray
Frozen rooster

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

Prepare dinner rice in response to packet directions then pressure and run chilly water over to chill shortly. 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 components for the Jerk rooster in a small bowl.

Reduce 3/4 slits in every rooster breast.

Utilizing a pastry brush or comparable brush the jerk combination over the rooster breasts and season effectively.

Put the rooster breasts underneath the grill, turning when wanted to make sure they cook dinner totally. This could take roughly 15-20 minutes.

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

Add the rice and blend effectively.

Serve the rice chilly with scorching rooster and greens or salad of your alternative.

Extra recipes it’s possible you’ll take pleasure in

You’ll find extra recipes with rooster right here.

If you happen to 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 suggestions for cooking the proper rice!

Which meal do you battle 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? Verify this lunch plan out.

Big mac rice bowl
Huge mac rice bowl

Weight reduction and Train Assist

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

Have a great go searching and see how I may help you obtain your weight reduction targets. Request my free assets to get you began too!

. Print
clock icon cutlery icon flag icon folder icon instagram icon pinterest icon fb icon print icon squares icon coronary heart icon coronary heart strong icon


Prepare dinner rice in response to packet directions then pressure and run chilly water over to chill shortly.

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

Combine collectively all of the components for the Jerk rooster in a small bowl.

Reduce 3/4 slits in every rooster breast.

Utilizing a pastry brush or comparable brush the jerk combination over the rooster breasts and season effectively.

Put the rooster breasts underneath the grill, turning when wanted to make sure they cook dinner totally. This could take roughly 15-20 minutes.

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

Add the rice and blend effectively.

Serve rice chilly with scorching rooster and greens or salad of your alternative.



Key phrases: Slimming World, Caribbean, syn free,

Recipe Card powered byTasty Recipes

If you happen to discovered this beneficial please share!

Free items for you

Are you struggling to train, shed weight or be ok with your self? The free assets and assist programmes I’ve that can assist you could be simply what you want! Verify them out by clicking the picture under!


RELATED ARTICLES

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Most Popular

Recent Comments

%d bloggers like this: