Caribbean chicken
5
Points®
Total time: 25 min • Prep: 5 min • Cook: 20 min • Serves: 2 • Difficulty: Easy
Add some spice to your mealtimes with this easy, tasty meal
Ingredients
Jerk marinade
50 g
Chicken breast, skinless, raw
2 medium, 2 x 165g, scored
Brown Rice, dry
80 g
Lime Juice, Fresh
2 teaspoon(s), plus wedges to serve
Coriander, fresh
12 g
Calorie controlled cooking spray
8 spray(s)
Red pepper
1 medium, deseeded and sliced
Mango
1 medium, diced
Spring Onions
3 medium, finely sliced
Chilli, green or red
1 individual, deseeded and sliced
Instructions
1
Rub the marinade over the chicken. Set aside to marinate for 15 minutes. Cook the rice to pack instructions, drain, and stir through the lime juice, coriander and season with salt and pepper. Keep warm.
2
Meanwhile, heat a nonstick frying pan and mist with cooking spray. Add the red pepper and cook for 5 minutes until soft, adding a splash of water if needed. Add the mango, spring onions and chilli, along with another splash of water. Season and simmer for 5-10 minutes, or until soft and the water has evaporated.
3
While the rice and vegetables are cooking, heat a nonstick frying pan or griddle pan, then cook the chicken for 12-15 minutes, turning often, so that it is charred on the outside and cooked through and juicy on the inside. Leave to rest for a few minutes before slicing. Serve with the rice and vegetables, with the lime wedges on the side.
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