It is a recipe for Jerk rooster and Caribbean rice that all of us love as a household. While it could at occasions 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 properly with Quorn if like me you might be vegetarian!
Selecting the very best substances for this recipe
I at all times advocate utilizing the freshest mango and pineapple potential as they will rapidly go off. Make sure that they’re saved within the fridge till used after which the cooked Caribbean rice is saved within the fridge to make sure it lasts properly.
I desire this recipe with long-grain white rice however you should use any rice you favor. Basmati additionally works properly nonetheless I might advise towards sticky rice like jasmine rice.
Suggestions to make sure that is recipe is nice for weight reduction
In case you comply with Slimming World, Weight Watchers (WW), Noom or some other weight reduction plan you may often rely the substances inside this recipe in your allowances. It’s in fact necessary to test any plan you comply with and keep in mind all dietary info and substances are discovered within the recipe card beneath.
Use contemporary fruit not from a can as that is at all times more healthy and far tastier.
Make sure that the pink peppers from a jar are in brine and never in oil. If they’re in oil it will have energy, syns or factors that you simply simply don’t want.
If you’re following Slimming World then for my part to make this recipe stays syn-free it’s essential to comply with the following tips. Permit rice to chill totally earlier than mixing with some other substances. In case you add fruit to the nice and cozy rice it would begin to cook dinner the fruit. Cooked fruit is syns on Slimming World and in addition not as good!
Storing the Jerk Hen
In case you want to retailer and reheat the Jerk Hen then that is very easy. Permit to chill totally after which wrap and placed on the highest shelf of the fridge. Use inside 2 days.
For nice tips about storing meals and guaranteeing you keep secure try the NHS web site.
Storing the Caribbean rice
This Caribbean rice recipe is ideal to avoid wasting for lunch the next day. The easiest way to retailer it’s to place it into an hermetic container and hold it within the fridge and use it inside 2 days.
Making the Jerk Hen with Quorn
If like me, you’re a vegetarian it’s possible you’ll be questioning if this may be simply made with Quorn. I’ve made this many occasions for myself. As an alternative of rooster breasts use Quorn fillets.
Quorn fillets will not be as simple to chop into for the seasoning to soak into however don’t fear about that. Quorn could be very absorbent and can nonetheless flavour properly with out the slits.
Try my number 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 rooster and Caribbean rice
In case you do not need any Jerk seasoning then don’t worry about shopping for any. It’s simple to make and one of many spice blends I share tips about the way to make right here.
Utilizing frozen rooster
Hen for this or some other rooster recipes ought to by no means be cooked from frozen, there are such a lot of points with this that danger meals poisoning.
If in case you have simply realised you solely have frozen rooster there I’ve plenty of tricks to safely defrost rooster test them out in my defrosting rooster information.
Step-by-step directions to make Jerk rooster and Caribbean rice
Prepare dinner rice in keeping with packet directions then pressure and run chilly water over to chill rapidly. 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 saved individually for ease.
Combine collectively all of the substances for the Jerk rooster in a small bowl.
Reduce 3/4 slits in every rooster breast.
Utilizing a pastry brush or comparable brush the jerk combination over the rooster breasts and season properly.
Put the rooster breasts beneath the grill, turning when wanted to make sure they cook dinner totally. This could take roughly 15-20 minutes.
While the rooster is cooking and the rice is cooling combine all of the Caribbean rice substances in a big bowl.
Add the rice and blend properly.
Serve the rice chilly with sizzling rooster and greens or salad of your selection.
Extra recipes it’s possible you’ll take pleasure in
You will discover extra recipes with rooster right here.
In case you don’t fancy this however would love one other recipe with rice try my big number of rice recipes right here like egg-fried rice and Nigerian jollof rice and take a look at my ideas 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? Verify this lunch plan out.
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PrintPrepare dinner rice in keeping with packet directions then pressure and run chilly water over to chill rapidly.
While the rice is cooking flip grill onto medium excessive warmth.
Combine collectively all of the substances for the Jerk rooster in a small bowl.
Reduce 3/4 slits in every rooster breast.
Utilizing a pastry brush or comparable brush the jerk combination over the rooster breasts and season properly.
Put the rooster breasts beneath the grill, turning when wanted to make sure they cook dinner totally. This could take roughly 15-20 minutes.
While the rooster is cooking and the rice is cooling combine all of the Caribbean rice substances in a big bowl.
Add the rice and blend properly.
Serve rice chilly with sizzling rooster and greens or salad of your selection.
Key phrases: Slimming World, Caribbean, syn free,
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