It is a recipe for Jerk rooster and Caribbean rice that all of us love as a household. While it could at instances be a bit fiddly it’s a dish that we take pleasure in all 12 months spherical and ideal for a summer season night. It additionally works fairly effectively with Quorn if like me you might be vegetarian!
Selecting the most effective elements for this recipe
I at all times advocate utilizing the freshest mango and pineapple attainable as they will rapidly go off. Be 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 effectively.
I want this recipe with long-grain white rice however you should use any rice you like. Basmati additionally works effectively nevertheless I might advise in opposition to sticky rice like jasmine rice.
Suggestions to make sure that is recipe is nice for weight reduction
If you happen to comply with Slimming World, Weight Watchers (WW), Noom or some other weight reduction plan you’ll be able to often depend the elements inside this recipe in your allowances. It’s after all essential to verify any plan you comply with and keep in mind all dietary info and elements are discovered within the recipe card under.
Use recent fruit not from a can as that is at all times more healthy and far tastier.
Be sure that the crimson peppers from a jar are in brine and never in oil. If they’re in oil this may have energy, syns or factors that you just simply don’t want.
If you’re following Slimming World then in my view to make this recipe stays syn-free you could comply with the following pointers. Permit rice to chill totally earlier than mixing with some other elements. If you happen to add fruit to the nice and cozy rice it would begin to cook dinner the fruit. Cooked fruit is syns on Slimming World and likewise not as good!
Storing the Jerk Hen
If you happen to 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 excellent tips about storing meals and making certain you keep protected take a look at the NHS web site.
Storing the Caribbean rice
This Caribbean rice recipe is ideal to avoid wasting for lunch the next day. One of the best ways to retailer it’s to place it into an hermetic container and maintain 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 instances for myself. As an alternative of rooster breasts use Quorn fillets.
Quorn fillets are usually not 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 effectively with out the slits.
Try my choice of Quorn recipes, all good for all of the household whether or not vegetarian or not, some are vegan too.
Jerk Seasoning for the jerk rooster and Caribbean rice
If you happen to should not have 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 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 threat meals poisoning.
When you have simply realised you solely have frozen rooster there I’ve numerous tricks to safely defrost rooster verify them out in my defrosting rooster information.
Step-by-step directions to make Jerk rooster and Caribbean rice
Prepare dinner rice based on 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 elements 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 effectively.
Put the rooster breasts below 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 elements in a big bowl.
Add the rice and blend effectively.
Serve the rice chilly with scorching rooster and greens or salad of your selection.
Extra recipes you might take pleasure in
Yow will discover extra recipes with rooster right here.
If you happen to don’t fancy this however would love one other recipe with rice take a look at my enormous choice of rice recipes right here like egg-fried rice and Nigerian jollof rice and take a look at my ideas for cooking the proper 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? Examine this lunch plan out.
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PrintPrepare dinner rice based on 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 elements 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 effectively.
Put the rooster breasts below 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 elements in a big bowl.
Add the rice and blend effectively.
Serve rice chilly with scorching rooster and greens or salad of your selection.
Key phrases: Slimming World, Caribbean, syn free,
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