Jamaican Jerk Chicken Bowls
Meal Prep Around the World 🥘🌍
Episode 3: Jamaica 🇯🇲 - Jerk Chicken Bowls with Rice and Peas and Steamed Cabbage 🍗🌶️🍚
Servings: 5
Serving Size: 150g rice and peas, 150g steamed cabbage, 150g jerk chicken
Macros per Serving: 766 cal, 50g P, 68g C, 33g F
Price per Serving: $6.00
Estimated Active Cooking Time: 60 min
Jerk Chicken 🍗
Ingredients:
-3 lbs chicken thighs, boneless and skinless
-6 whole garlic cloves
-1 one-inch knob of ginger, sliced
-half a red onion, quartered
-1 bunch of freshly chopped green onion
-4 whole cloves
-2 bay leaves
-2 whole scotch bonnet or habaneros, deseeded
-2 tbs olive oil
-2 tbs brown sugar
-2 tbs soy sauce
-2 tbs apple cider vinegar
-2 tbs allspice berries (or 1 tsp ground allspice)
-handful of fresh thyme (or 1 tsp dried thyme)
-1 tsp garlic powder
-1 tsp onion powder
-1 tsp smoked paprika
-1 tsp dried oregano
-1/2 tsp ground cinnamon
-1/2 tsp ground sage (or 4 fresh sage leaves)
-1/2 tsp salt
-1/2 tsp pepper
-1/4 tsp ground nutmeg
-juice of two limes
Instructions:
-wash the thighs with vinegar and lime juice; strain
-add the rest of the ingredients listed into a blender or food processor; blend until smooth
-add the chicken and marinade into a large bowl; cover and marinate in fridge for at least 4 hours
-grill chicken at 400F for 5-6 min per side until lightly charred and internal temp is 160F
-rest for 10 min; cut into bite-sized pieces
Rice and Peas 🍚
Ingredients:
-2 cups white rice, rinsed
-1 15-oz. can red kidney beans
-1 15-oz. can reduced fat coconut milk
-1/2 cup water
-handful of fresh thyme (or 1/2 tsp dried thyme)
-1 bay leaf
Instructions:
-add ingredients into a rice cooker, mix, and cook until light and fluffy
Steamed Cabbage 🥬
Ingredients:
-half a head of green cabbage, thinly sliced
-2 bell peppers, thinly sliced
-half of a yellow onion, thinly sliced
-1 cup shredded carrot
-1/4 cup water
-1 scotch bonnet or habanero pepper
-few sprigs of fresh thyme (or 1/2 tsp dried thyme)
-finely chopped green onion for garnish
-1 tsp olive oil for cooking
-salt and pepper to taste
Instructions:
-heat a pan on medium-high heat and add oil
-add in the peppers and onions; sauté for 1 min
-add in the rest of the ingredients, mix well, and cover; lower heat and cook for 5 min until tender
-garnish with green onion
Jamaican cuisine is renowned for its bold flavors and distinctive spices. Jerk chicken, a staple of this culinary tradition, is made through marinating chicken with a blend of spices, most notably allspice and scotch bonnet peppers, giving it a unique heat and aroma. This recipe provides an easy-to-follow method to create authentic jerk chicken that is flavorful and tender. Pairing the jerk chicken with rice and peas, a dish traditionally made with kidney beans and coconut milk, adds a creamy and comforting element. Steamed cabbage complements the meal with a refreshing crunch, making this bowl a complete and satisfying option. To make this dish even more appealing, consider garnishing with fresh herbs or adding a squeeze of lime for extra zest. Meal prepping this dish not only saves time during the week but also ensures you have a nutritious meal ready to go. For those looking to explore more about Jamaican cooking, consider incorporating additional spices like nutmeg or fresh thyme into your recipes. Understanding the balance of heat and flavor is essential for achieving the perfect jerk chicken. Explore and experiment with different Jamaican dishes to expand your culinary repertoire!
See more comments