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JERK CHICKEN & CAULIFLOWER RICE

Liven up your mid-week meals with this delicious homemade, Jerk recipe! So delicious it’s hard to believe how healthy it is! An all round favourite for the whole family or perfect for meal prep to keep you going throughout the week.



Serves: 4

Prep: 15 mins

Cook: 15 mins


NUTRITION PER SERVING :


397 Cals

24g Fats

15g Carbs

33g Protein



WHAT YOU NEED:


For the Marinade:

  • 1tsp. dried thyme leaves

  • 1tsp. ground allspice

  • 2tbsp. brown sugar

  • ½ tsp.salt

  • ½ tsp.pepper

  • 2tsp garlic powder

  • ½ tsp.cinnamon

  • ½ tsp.cayenne

  • 2tbsp olive oil

  • 2tbsp lime juice


For the Chicken & Rice:

  • 1 lbs (450g) chicken breast

  • 14oz. (400g) cauliflower rice

  • 2 tbsp. coconut oil

  • 1 onion, diced

  • 3 garlic cloves, minced

  • 1cup (250ml)canned light coconut milk

  • 1 lime, zest and juice

  • Handful coriander, to garnish

  • Lime wedges, to serve


WHAT YOU NEED TO DO:

  1. Combine all marinade ingredients in a bowl or container. Add chicken breasts and turn to coat in marinade, leave to marinade for 15 mins or overnight.

  2. Heat the 1 tbsp. coconut oil in a pan over medium-high heat. Add in the onion and sauté for 3 minutes, until softened.

  3. Next add in the garlic and cauliflower rice, cook for 2 minutes and add in 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.

  4. In the meantime, heat the remaining oil in another pan over medium heat and cook the chicken for 8-10 mins until cooked through and browned. Once cooked serve with the cauliflower rice.

  5. Garnish the rice with chopped coriander and serve with lime wedges.

ENJOY!




1 Kommentar


Sounds yum 😋

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