Caribbean chicken with rice & pineapple salsa
Chicken breast, skinless, raw
Calorie controlled cooking spray
1 pinch, and black pepper, freshly ground
White Long Grain Rice, dry
Pineapple in juice, drained
1 medium, finely chopped
Chilli, Green or Red
1 individual, deseeded and finely chopped
¼ portion(s), medium, finely chopped
2 tablespoons, chopped, plus sprigs, to garnish
White Wine Vinegar
1 teaspoons, or lime juice
1 medium, sliced into wedges, to serve
- Slash the chicken breasts 4 or 5 times with a sharp knife, spray them with low fat cooking spray, then rub the Jamaican jerk seasoning all over them. Season with salt and pepper. Cover and leave for at least 30 minutes (or overnight).
- Preheat the grill to medium high. Arrange the chicken on the grill rack. Cook for 20-25 minutes, until tender, turning once.
- Meanwhile, cook the rice in lightly salted boiling water for about 12 minutes, until tender. Make the salsa by combining the pineapple, red onion, green chilli, cucumber and mint. Add the vinegar or lime juice.
- Check the chicken with a sharp knife to make sure that the juices run clear. Drain the rice well. Serve with the jerk chicken and salsa, garnished with mint sprigs and lime wedges.