Photo of Caribbean chicken with rice & pineapple salsa by WW

Caribbean chicken with rice & pineapple salsa

10
8
8
SmartPoints® value per serving
Total Time
1 hr 15 min
Prep
50 min
Cook
25 min
Serves
4
Difficulty
Easy
Fire up chicken breasts with some Jamaican jerk seasoning, then serve with a cooling pineapple salsa.

Ingredients

Chicken breast, skinless, raw

4 medium

Calorie controlled cooking spray

5 spray(s)

Jerk Seasoning

15 g

Salt

1 pinch, and black pepper, freshly ground

White Long Grain Rice, dry

300 g

Pineapple in juice, drained

227 g

Onion(s)

1 medium, finely chopped

Chilli, Green or Red

1 individual, deseeded and finely chopped

Cucumber

¼ portion(s), medium, finely chopped

Mint, Fresh

2 tablespoons, chopped, plus sprigs, to garnish

White Wine Vinegar

1 teaspoons, or lime juice

Lime(s)

1 medium, sliced into wedges, to serve

Instructions

  1. 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).
  2. Preheat the grill to medium high. Arrange the chicken on the grill rack. Cook for 20-25 minutes, until tender, turning once.
  3. 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.
  4. 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.
  5. You’ll find Jamaican jerk seasoning in the world foods section at supermarkets. Treat it with respect - it’s fiery!