Jerk Chicken Casserole

Gluten Free
Dairy Free
Health score
18%
Jerk Chicken Casserole
60 min.
6
334kcal

Suggestions


Are you ready to spice up your dinner routine with a dish that’s bursting with flavor and packed with wholesome ingredients? Look no further than this delightful Jerk Chicken Casserole! Perfectly gluten-free and dairy-free, this recipe is not only a treat for your taste buds but also a healthy option for those with dietary restrictions.

Imagine tender, juicy chicken thighs marinated in a vibrant blend of spices, including allspice and cayenne, that transport you straight to the Caribbean. The addition of sweet potatoes and black beans not only adds a hearty texture but also infuses the dish with a natural sweetness and a boost of nutrition. With a zesty honey-lime sauce drizzled over the top, every bite is a harmonious balance of savory and sweet.

This casserole is incredibly easy to prepare, making it a fantastic choice for busy weeknights or a cozy weekend meal with family and friends. In just 60 minutes, you can have a delicious, satisfying dish that serves six, perfect for sharing or enjoying as leftovers. Whether you’re looking for a main course, a side dish, or a hearty lunch option, this Jerk Chicken Casserole is sure to impress. Get ready to savor the flavors and enjoy a meal that’s as nutritious as it is delicious!

Ingredients

  • 1.3 teaspoons salt 
  • 0.5 teaspoon pumpkin pie spice 
  • 0.8 teaspoon ground allspice 
  • 0.8 teaspoon thyme leaves dried
  • 0.3 teaspoon ground pepper red (cayenne)
  •  chicken thighs boneless skinless
  • tablespoon vegetable oil 
  • 15 oz black beans rinsed drained canned
  • lb sweet potatoes and into cubed peeled (3 cups)
  • 0.3 cup honey 
  • 0.3 cup juice of lime 
  • teaspoons cornstarch 
  • tablespoons spring onion sliced (2 medium)

Equipment

  • bowl
  • oven
  • baking pan

Directions

  1. Heat oven to 375°F. Spray 8-inch square (2-quart) baking dish with cooking spray. In small bowl, mix salt, pumpkin pie spice, allspice, thyme and red pepper. Rub mixture on all sides of chicken. In 12-inch nonstick skillet, heat oil over medium-high heat. Cook chicken in oil 2 to 3 minutes per side, until brown.
  2. In baking dish, layer beans and sweet potato. Top with browned chicken. In small bowl, mix honey, lime juice and cornstarch; add to skillet.
  3. Heat to boiling, stirring constantly.
  4. Pour over chicken in baking dish.
  5. Bake 35 to 45 minutes or until juice of chicken is clear when center of thickest part is cut (180°F) and sweet potatoes are fork tender.
  6. Sprinkle with green onions.

Nutrition Facts

Calories334kcal
Protein32.52%
Fat19.3%
Carbs48.18%

Properties

Glycemic Index
39.05
Glycemic Load
13.64
Inflammation Score
-10
Nutrition Score
21.833478139794%

Flavonoids

Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.04mg
Apigenin
0.01mg
Luteolin
0.13mg
Kaempferol
0.03mg
Myricetin
0.02mg
Quercetin
0.27mg

Nutrients percent of daily need

Calories:334.4kcal
16.72%
Fat:7.23g
11.12%
Saturated Fat:1.6g
9.99%
Carbohydrates:40.59g
13.53%
Net Carbohydrates:33.17g
12.06%
Sugar:15g
16.66%
Cholesterol:107.35mg
35.78%
Sodium:900.25mg
39.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.4g
54.79%
Vitamin A:10828.47IU
216.57%
Selenium:27.1µg
38.71%
Vitamin B3:7.24mg
36.18%
Vitamin B6:0.71mg
35.62%
Phosphorus:327.18mg
32.72%
Fiber:7.42g
29.68%
Potassium:781.61mg
22.33%
Manganese:0.44mg
21.8%
Vitamin B5:2.12mg
21.16%
Vitamin B2:0.34mg
20.12%
Magnesium:72.31mg
18.08%
Vitamin B1:0.26mg
17.63%
Copper:0.33mg
16.38%
Iron:2.92mg
16.21%
Zinc:2.39mg
15.93%
Folate:58.97µg
14.74%
Vitamin K:13.12µg
12.5%
Vitamin B12:0.72µg
12.05%
Vitamin C:7.8mg
9.46%
Calcium:65.59mg
6.56%
Vitamin E:0.65mg
4.31%