Recipe: Jerk Chicken with Cauliflower Rice

Written By Lesley O'Keeffe

This Jerk Chicken with Cauliflower Rice recipe is a perfect choice, offering a blend of bold flavours and nutritional benefits, making it ideal for both meal prep and quick weeknight dinners.

If you’re looking for a meal that's not only delicious but also fits your gluten-free, dairy-free, and low-carb dietary needs.

This delicious chicken dish contains 397 calories per serving with 24g fat, 15g carbohydrate and 33g of protein.

Ingredients (serves 4):

For the marinade:

  • Dried Thyme Leaves: 1 tsp.

  • Ground Allspice: 1 tsp.

  • Brown Sugar: 2 tbsp.

  • Salt: ½ tsp.

  • Pepper: ½ tsp.

  • Garlic Powder: 2 tsp.

  • Cinnamon: ½ tsp.

  • Cayenne: ½ tsp.

  • Olive Oil: 2 tbsp.

  • Lime Juice: 2 tbsp.

For the chicken & rice:

  • Chicken Breast: 450g

  • Cauliflower Rice: 400g

  • Coconut Oil: 2 tbsp.

  • Onion: 1, diced

  • Garlic: 3 cloves, minced

  • Light Coconut Milk: 250ml

  • Lime: zest and juice

  • Coriander: a handful, to garnish

  • Lime Wedges: to serve

Here’s how to make it:

  1. In a bowl, combine all the marinade ingredients. Add the chicken breasts, ensuring they are thoroughly coated.

  2. Allow to marinate for at least 15 minutes, or for optimal flavour, leave it overnight in the refrigerator.

  3. Heat 1 tablespoon of coconut oil in a pan over medium-high heat. Sauté the diced onion for 3 minutes until it softens.

  4. Add the minced garlic and cauliflower rice to the pan. Cook for 2 minutes before pouring in the coconut milk.

  5. Continue to cook for about 10 minutes or until the coconut milk has been fully absorbed. Finish by stirring in the lime zest and juice, and season with salt and pepper to taste.

  6. While the rice is cooking, heat the remaining coconut oil in another pan over medium heat. Add the marinated chicken and cook for 8-10 minutes, turning occasionally, until the chicken is fully cooked and has a nice browned exterior.

  7. Plate the cauliflower rice and top it with the cooked jerk chicken.

  8. Garnish the dish with chopped coriander and serve with lime wedges on the side.

The spices in the jerk marinade create a vibrant flavor profile that complements the light and creamy texture of the cauliflower rice beautifully.

Perfect for those on a high-protein diet, this dish offers a satisfying meal that you can look forward to, whether it's part of your meal prep routine or a special dinner.

Enjoy this healthy, flavourful dish that brings the taste of the Caribbean right to your kitchen!

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