Jerk Chicken with Cauliflower Rice

19 30 512
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 4
Jerk Chicken with Cauliflower Rice
Health Highlights

Ingredients


1 tsp, leaves Thyme, dried
1 tsp Allspice, ground
2 tbsp Brown sugar
1/2 tsp Salt
1/2 tsp Black pepper
2 tsp Garlic powder
1/2 tsp Cinnamon
1/2 tsp Cayenne pepper
2 tbsp Olive Oil, Extra Virgin
2 tbsp Lime juice (fresh)
454 gm Chicken breast tenders, breaded, uncooked (450g)
397 gm Cauliflower crumbles/rice (400g)
2 tbsp Coconut oil
1 medium Yellow onion (diced)
3 clove(s) Garlic (minced)
1 cup Coconut milk, sweetened ((250ml) canned light)
1 fruit Lime (zest and juice)
1 sprig Cilantro (coriander) (handful; to garnish)
1 fruit Lime (wedges, to serve)

Instructions


  • Combine all marinade ingredients in a bowl or container. Add chicken breasts and turn to coat in the marinade. Leave to marinate for 15 minutes or overnight. 
  • Heat the 1 tbsp. of coconut oil in a pan over medium-high heat. Add in the onion and sauté for 3 minutes, until softened. 
  • Next, add in the garlic and cauliflower rice, cook for 2 minutes and add in the coconut milk. Cook for about 10 minutes, or until the coconut milk is absorbed, then remove from heat and stir in the lime zest and juice. Season with salt and pepper to taste. 
  • In the meantime, heat the remaining oil in another pan over medium heat and cook the chicken for 8-10 minutes until cooked through and browned. Once cooked, serve with the cauliflower rice.
  • Garnish the rice with chopped coriander and serve with lime wedges.

Notes:

Quick (under 30 minutes)


Nutrition Facts

Per Portion

Calories 512
Calories from fat 297
Calories from saturated fat 106
Total Fat 33 g
Saturated Fat 11.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.6 g
Monounsaturated Fat 12.5 g
Cholesterol 46 mg
Sodium 950 mg
Potassium 450 mg
Total Carbohydrate 37 g
Dietary Fiber 4.6 g
Sugars 10.5 g
Protein 19 g

Dietary servings

Per Portion


Fruit 0.6
Meat 1.1
Vegetables 2.2

Energy sources


Pygal27%446.0406454804262137.2185527653671258%347.00249190575727276.3094518464513415%340.5346448914255116.6255893409455227%58%15%CarbohydratesFatProtein

Meal Type(s)

Appetizer
Salad
Side
Snack




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