This can be a recipe for Jerk hen and Caribbean rice that all of us love as a household. While it might at occasions be a bit fiddly it’s a dish that we get pleasure from all yr spherical and ideal for a summer season night. It additionally works fairly properly with Quorn if like me you’re vegetarian!
Selecting the most effective substances for this recipe
I at all times advocate utilizing the freshest mango and pineapple potential as they will shortly 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 want this recipe with long-grain white rice however you need to use any rice you like. Basmati additionally works properly nonetheless I’d advise in opposition to sticky rice like jasmine rice.
Suggestions to make sure that is recipe is nice for weight reduction
For those who observe Slimming World, Weight Watchers (WW), Noom or another weight reduction plan you may often rely the substances inside this recipe in your allowances. It’s in fact essential to examine any plan you observe and keep in mind all dietary data 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 crimson peppers from a jar are in brine and never in oil. If they’re in oil this can have energy, syns or factors that you simply simply don’t want.
In case you are following Slimming World then in my view to make this recipe stays syn-free it’s essential to observe the following tips. Permit rice to chill totally earlier than mixing with another substances. For those who add fruit to the nice and cozy rice it is going to begin to prepare dinner the fruit. Cooked fruit is syns on Slimming World and likewise not as good!
Storing the Jerk Hen
For those who 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 recommendations on storing meals and making certain you keep secure try the NHS web site.
Storing the Caribbean rice
This Caribbean rice recipe is ideal to save lots of 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 you might be questioning if this may be simply made with Quorn. I’ve made this many occasions for myself. As a substitute of hen breasts use Quorn fillets.
Quorn fillets usually are not as straightforward to chop into for the seasoning to soak into however don’t fear about that. Quorn may be very absorbent and can nonetheless flavour properly with out the slits.
Try my collection 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 hen and Caribbean rice
For those who would not have any Jerk seasoning then don’t worry about shopping for any. It’s straightforward to make and one of many spice blends I share recommendations on the best way to make right here.
Utilizing frozen hen
Hen for this or another hen recipes ought to by no means be cooked from frozen, there are such a lot of points with this that threat meals poisoning.
When you’ve got simply realised you solely have frozen hen there I’ve a lot of tricks to safely defrost hen examine them out in my defrosting hen information.
Step-by-step directions to make Jerk hen and Caribbean rice
Cook dinner rice based on packet directions then pressure and run chilly water over to chill shortly. 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 hen in a small bowl.
Minimize 3/4 slits in every hen breast.
Utilizing a pastry brush or related brush the jerk combination over the hen breasts and season properly.
Put the hen breasts underneath the grill, turning when wanted to make sure they prepare dinner totally. This could take roughly 15-20 minutes.
While the hen 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 hen and greens or salad of your selection.
Extra recipes you might get pleasure from
Yow will discover extra recipes with hen right here.
For those who don’t fancy this however would love one other recipe with rice try my big collection 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 battle 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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PrintCook dinner rice based on packet directions then pressure and run chilly water over to chill shortly.
While the rice is cooking flip grill onto medium excessive warmth.
Combine collectively all of the substances for the Jerk hen in a small bowl.
Minimize 3/4 slits in every hen breast.
Utilizing a pastry brush or related brush the jerk combination over the hen breasts and season properly.
Put the hen breasts underneath the grill, turning when wanted to make sure they prepare dinner totally. This could take roughly 15-20 minutes.
While the hen 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 hen and greens or salad of your selection.
Key phrases: Slimming World, Caribbean, syn free,
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