Rating: 4.5 stars
7 Ratings
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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

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Recipe Summary

active:
30 mins
total:
50 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

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.

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  • 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.

Tips

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

1 chicken thigh plus 1 cup rice & peas
524 calories; protein 36.6g; carbohydrates 48.3g; dietary fiber 4.1g; sugars 3.5g; fat 19.7g; saturated fat 8.3g; cholesterol 156.1mg; vitamin a iu 954IU; vitamin c 10.1mg; folate 40.5mcg; calcium 38.1mg; iron 2.7mg; magnesium 96.8mg; potassium 556.5mg; sodium 686.9mg.

4 1/2 lean protein, 2 1/2 fat, 2 1/2 starch, 1/2 vegetable

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