Add some flavor of the Caribbean to your weeknight dinners with this healthy and easy jerk chicken recipe. The chicken is cooked on a grill pan rather than an outdoor grill--make sure the pan is well-heated before adding the chicken to achieve the crisp char you would get from an outdoor grill. A simple side of coconut rice and peas completes this satisfying and nutritious meal. Source: EatingWell Magazine, May 2019



Ingredient Checklist


Instructions Checklist
  • Heat oil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until softened, about 3 minutes. Add curry paste and cook, stirring constantly, until fragrant, about 1 minute. Add rice and stir to coat. Add coconut milk and water; bring to a boil over high heat. Cover, reduce heat to low, and simmer until the rice is tender and the liquid is absorbed, 40 to 50 minutes.

  • Meanwhile, heat a grill pan over medium-high heat. Coat with cooking spray. Mix thyme, garlic powder, allspice, cayenne, cinnamon and 1/2 teaspoon salt in a medium bowl. Add chicken and toss to coat. Grill the chicken, turning once, until an instant-read thermometer inserted in the thickest part registers 165 degrees F, about 12 minutes total. Transfer the chicken to a clean cutting board and let rest.

  • When the rice is done, stir in peas, cilantro, lime juice and the remaining 1/4 teaspoon salt with a fork. Cover and let stand for 3 minutes.

  • Serve the chicken with the rice and more cilantro and lime wedges, if desired.


Tip: Canned light coconut milk has more water and only about one-third of the fat and calories of "whole" coconut milk. Look for it, sometimes labeled "lite," in the Asian section of your supermarket.

Nutrition Facts

523 calories; 19.7 g total fat; 8.3 g saturated fat; 156 mg cholesterol; 687 mg sodium. 557 mg potassium; 48.3 g carbohydrates; 4.1 g fiber; 3 g sugar; 36.6 g protein; 954 IU vitamin a iu; 10 mg vitamin c; 41 mcg folate; 38 mg calcium; 3 mg iron; 97 mg magnesium;

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