Jerk Chicken with Rice, Black Beans, and Pineapple

Gluten Free
Dairy Free
Health score
38%
Jerk Chicken with Rice, Black Beans, and Pineapple
25 min.
4
541kcal

Suggestions


Indulge in the vibrant flavors of the Caribbean with our Jerk Chicken with Rice, Black Beans, and Pineapple. This beautifully balanced dish is not only a feast for your taste buds but also caters to a variety of dietary needs, being both gluten and dairy-free. Picture succulent, juicy chicken breasts marinated in a spicy jerk sauce, perfectly complemented by the sweetness of fresh pineapple and the heartiness of black beans.

This dish is as easy to prepare as it is delicious. In just 25 minutes, you can serve a colorful and nutritious meal that will satisfy even the pickiest eaters. The combination of fragrant long-grain white rice infused with the creamy texture of black beans creates a delightful base for the juicy jerk chicken, while the fresh scallions add a burst of flavor and crunch.

Whether you're looking for a quick lunch or a satisfying dinner, this recipe fits the bill. It's ideal for family meals or any occasion where you want to impress your guests with minimal effort. Plus, with a generous portion size of 4 servings and only 541 calories per serving, you can enjoy a filling meal without the guilt.

Join us as we take you on a culinary adventure filled with tantalizing tastes and aromatic spices. With a few simple ingredients and straightforward steps, you can bring the taste of Jamaica right to your kitchen. Get ready to savor every bite of this delightful Jerk Chicken with Rice, Black Beans, and Pineapple!

Ingredients

  • 15 ounce black beans drained and rinsed canned
  • 0.3 cup apple cider vinegar 
  • tablespoon ginger fresh grated
  • tablespoons sauce (such as Pickapeppa Sauce)
  • servings salt and pepper 
  • tablespoon olive oil 
  • 0.3 cup orange juice 
  • ounces pineapple fresh cut into 1-inch pieces
  • bunch spring onion sliced
  • 24 ounce chicken breast boneless skinless
  • cup rice long-grain white

Equipment

  • bowl
  • frying pan
  • measuring cup

Directions

  1. Cook the rice according to the package directions.
  2. Combine the vinegar, rum, jerk sauce, and ginger in a measuring cup or small bowl; set aside.Pound the chicken to an even thickness. Season it with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  3. Heat the oil in a skillet over medium heat.
  4. Add the chicken and cook until browned, about 4 minutes per side.
  5. Remove from heat and add the vinegar mixture. Return the skillet to low heat and simmer until the chicken is cooked through, about 2 minutes. Divide the chicken and sauce among plates.Stir the beans into the rice. In a medium bowl, combine the pineapple and scallions.
  6. Serve both with the chicken.Tip: The chili peppers in jerk sauce shouldn't overwhelm the other ingredients. Taste yours before adding it to a dish. If the sauce is too spicy, cut the amount you use in the recipe by half.

Nutrition Facts

Calories541kcal
Protein35.04%
Fat14.68%
Carbs50.28%

Properties

Glycemic Index
64.71
Glycemic Load
27.16
Inflammation Score
-7
Nutrition Score
31.329130540723%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
1.85mg
Naringenin
0.33mg
Luteolin
0.01mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
0.76mg

Nutrients percent of daily need

Calories:541.34kcal
27.07%
Fat:8.65g
13.31%
Saturated Fat:1.62g
10.15%
Carbohydrates:66.63g
22.21%
Net Carbohydrates:57.68g
20.98%
Sugar:8.9g
9.89%
Cholesterol:108.86mg
36.29%
Sodium:894.37mg
38.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.44g
92.89%
Vitamin B3:19.53mg
97.65%
Selenium:62.93µg
89.9%
Vitamin B6:1.48mg
74.23%
Manganese:1.36mg
67.77%
Phosphorus:536.39mg
53.64%
Vitamin C:40.98mg
49.67%
Fiber:8.95g
35.81%
Potassium:1137.59mg
32.5%
Vitamin B5:3.25mg
32.47%
Magnesium:104.21mg
26.05%
Folate:94.24µg
23.56%
Vitamin B1:0.35mg
23.5%
Copper:0.43mg
21.56%
Vitamin B2:0.35mg
20.5%
Iron:3.37mg
18.7%
Vitamin K:15.33µg
14.6%
Zinc:2.18mg
14.51%
Calcium:73.54mg
7.35%
Vitamin E:0.93mg
6.22%
Vitamin B12:0.34µg
5.67%
Vitamin A:178.99IU
3.58%
Vitamin D:0.17µg
1.13%
Source:My Recipes