This can be a recipe for Jerk hen and Caribbean rice that all of us love as a household. While it might 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 nicely with Quorn if like me you’re vegetarian!
Selecting the most effective substances for this recipe
I at all times advocate utilizing the freshest mango and pineapple doable as they will shortly 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 nicely.
I want this recipe with long-grain white rice however you need to use any rice you like. Basmati additionally works nicely nonetheless I might advise towards sticky rice like jasmine 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 another weight reduction plan you may often depend the substances inside this recipe in your allowances. It’s after all essential to examine any plan you observe and keep in mind all dietary data and substances 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 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 will need to observe the following pointers. Enable rice to chill completely earlier than mixing with another substances. In the event you add fruit to the nice and cozy rice it should begin to cook 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. Enable to chill completely 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 take a look at the NHS web site.
Storing the Caribbean rice
This Caribbean rice recipe is ideal to save lots of for lunch the next day. One of the best ways to retailer it’s to place it into an hermetic container and preserve it within the fridge and use it inside 2 days.
Making the Jerk Rooster with Quorn
If like me, you’re a vegetarian you could 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 should not 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 nicely with out the slits.
Try my choice 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 don’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 tips on how to make right here.
Utilizing frozen hen
Rooster for this or another hen recipes ought to by no means be cooked from frozen, there are such a lot of points with this that threat meals poisoning.
When you have simply realised you solely have frozen hen there I’ve a lot of tricks to safely defrost hen examine them out in my defrosting hen information.
Step-by-step directions to make Jerk hen and Caribbean rice
Prepare dinner rice in line with 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 substances for the Jerk hen in a small bowl.
Lower 3/4 slits in every hen breast.
Utilizing a pastry brush or comparable brush the jerk combination over the hen breasts and season nicely.
Put the hen breasts below the grill, turning when wanted to make sure they cook dinner completely. This could take roughly 15-20 minutes.
While the hen is cooking and the rice is cooling combine all of the Caribbean rice substances in a big bowl.
Add the rice and blend nicely.
Serve the rice chilly with scorching hen and greens or salad of your alternative.
Extra recipes you could 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 take a look at my big choice of rice recipes right here like egg-fried rice and Nigerian jollof rice and take a look at my suggestions for cooking the right 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.
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PrintPrepare dinner rice in line with 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 substances for the Jerk hen in a small bowl.
Lower 3/4 slits in every hen breast.
Utilizing a pastry brush or comparable brush the jerk combination over the hen breasts and season nicely.
Put the hen breasts below the grill, turning when wanted to make sure they cook dinner completely. This could take roughly 15-20 minutes.
While the hen is cooking and the rice is cooling combine all of the Caribbean rice substances in a big bowl.
Add the rice and blend nicely.
Serve rice chilly with scorching hen and greens or salad of your alternative.
Key phrases: Slimming World, Caribbean, syn free,
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