Jamaican Chicken, Rice & Bean Salad
From EatingWell: September/October 1994
Molasses adds rich flavor to the dressing of this chicken, rice and bean salad.
- 1 cup long-grain white rice
- 1/3 cup lime juice
- 2 tablespoons plus 1 teaspoon canola oil, divided
- 2 teaspoons unsulfured molasses
- 2 cloves garlic, finely chopped
- 1 jalapeño pepper, seeded and finely chopped
- Salt & freshly ground pepper, to taste
- 1 15-ounce can adzuki beans, or black beans, rinsed
- 1/2 cup chopped scallions, (3 scallions)
- 1 7-ounce jar roasted red peppers, rinsed and diced
- 6 tablespoons chopped fresh cilantro, divided
- 1 pound boneless skinless chicken breasts, trimmed
- 1/4 cup Pickapeppa sauce
- Lime wedges, for garnish
- Bring a medium pot of salted water to a boil. Add rice and cook over medium heat until rice is tender but still firm, 12 to 15 minutes. Drain in a sieve and rinse under cold water to separate grains. Drain well and set aside.
- Whisk together lime juice, 2 tablespoons oil, molasses, garlic and jalapeño in a large bowl. Season with salt and pepper. Add beans, scallions, red peppers, 4 tablespoons of the cilantro and the cooked rice. Set aside.
- Meanwhile, prepare the grill or preheat the broiler and broiler pan. Brush chicken with the remaining 1 teaspoon oil and grill or broil, basting with Pickapeppa sauce, until the meat is no longer pink in the center, about 4 minutes per side. Let cool slightly.
- Cut the chicken in half lengthwise and cut into thin slices against the grain. Add to the rice mixture. Taste and adjust seasonings with salt and pepper. Garnish with lime wedges and the remaining 2 tablespoons cilantro.
Tips & Notes
- Make Ahead Tip: Cover and refrigerate up to 1 day.
Per serving: 352 calories; 7 g fat (1 g sat, 4 g mono); 42 mg cholesterol; 46 g carbohydrates; 22 g protein; 4 g fiber; 419 mg sodium; 338 mg potassium.
Nutrition Bonus: Vitamin C (17% daily value), Folate (33% dv), Iron (21% dv), Selenium (27% dv).
Carbohydrate Servings: 3
Exchanges: 2 1/2 starch, 3 very lean meat, 1 fat
More From EatingWell
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
In the hot months of summer, cool down with a refreshing and...
Our nonalcoholic drink recipes, or “mocktails,” are festive...
Kick back and enjoy one of our delicious healthy summer punch...
During the busy workweek, these no-cook dinner recipes are...
Quinoa is a superfood that is packed with fiber and protein...
Fresh leeks are a delicious addition to many recipes. These...
Farmers’ markets and gardens are full of fresh and delicious...
Sardines (Pacific, wild-caught) are one of the healthiest...
- Ease of Preparation
- Total Time
- 45 minutes or less
- September/October 1994