Tangy Jerk Chicken & Brown Rice

Macros / Serving Size

Protein 37 g | Fat 15 g | Carbs 80 g

% Calories of Macros / Serving Size

Calories 600 | Protein 24 % | Fat 23 % | Carbs 53 %

Nutrients / Serving Size

Fiber 11 g | Sodium 396 mg | Sat. Fat 3 g

Ingredients (serves 4)

• 1 cup brown rice, not instant
• 1 lb. boneless, skinless chicken breast
• 8 tbsp. jerk sauce
• 1 medium onion
• 1 tbsp. olive oil
• 20 oz. pineapple chunks, drained
• 15 oz. black beans, reduced or low sodium
• 4.5 oz. chopped green chilies

Directions

1. Begin cooking the brown rice according to package directions.
2. Cut the boneless, skinless chicken breast into 1-inch pieces. Add the chicken to a bowl and then add 5 tbsp. of jerk sauce. Gently work the sauce into the chicken, using your hands. Let the chicken marinade in the sauce for 10 minutes.
3. Meanwhile, wash your hands, sanitize the cutting surface and knife; then dice the onion.
4. In a large skillet, heat the olive oil over medium heat. Add the diced onion. Add a small dash of salt, and cook the onions for about 5 minutes.
5. To the skillet, add the diced chicken along with the marinade and cook for 3-4 minutes until the chicken begins to brown. Stir constantly. Add the pineapple chunks.
6. Pour the black beans in a colander and then quickly rinse with cold water. Drain, then add the beans to the skillet.
7. Quickly add to the skillet the chopped green chilies and 3 more tbsp. of the jerk sauce. Turn the heat up and bring the mixture to a boil; reduce the heat to low. Cover and simmer for about 10 minutes until the chicken is tender. Stir occasionally.
8. When the rice is done, serve each plate with ⅙ of the rice topped with ⅙ of the jerk chicken mixture.

Note

• Eating more than 1 serving of this meal increases the amount of sodium consumed. Save the leftovers for the next day in order to keep your daily sodium consumption in check.