Description
The Caribbean Jerk Chicken Bowl is a vibrant and flavorful dish combining smoky, spicy jerk-marinated chicken with fresh vegetables, rice or quinoa, and a touch of sweetness from mango or pineapple. This balanced one-bowl meal is healthy, easy to prepare, and customizable to your taste, perfect for weeknight dinners or meal prep with an island-inspired twist.
Ingredients
Scale
Protein
- 2 Chicken breasts (lean and tender)
- 1 tbsp Jerk seasoning (blend of allspice, thyme, Scotch bonnet pepper)
Marinade
- 2 cloves Garlic, minced
- 1 tsp Fresh ginger, grated
- 2 tbsp Lime juice
- 1 tbsp Olive oil
Grain Base
- 1 cup Rice or Quinoa (your choice)
Vegetables & Fruit
- 1 Bell pepper, sliced (any color)
- ½ Red onion, thinly sliced
- ½ cup Mango or pineapple chunks
Garnishes
- Fresh cilantro, chopped (to taste)
- Extra lime wedges (for serving)
Instructions
- Prepare the Jerk Marinade: Mix jerk seasoning with minced garlic, grated ginger, lime juice, and olive oil to create a flavorful marinade.
- Marinate the Chicken: Coat the chicken breasts in the marinade and let them sit for at least 30 minutes, or overnight for deeper flavor.
- Cook the Chicken: Grill or pan-sear the marinated chicken over medium heat until cooked through and slightly charred on the outside, about 6-8 minutes per side depending on thickness.
- Prepare the Base: Cook rice or quinoa according to package instructions, seasoning lightly as desired.
- Assemble the Bowl: Layer cooked grain, sliced jerk chicken, bell peppers, red onion, and mango or pineapple chunks. Finish with fresh cilantro and a squeeze of lime juice.
Notes
- Allowing the chicken to marinate longer deepens the flavor and tenderness.
- For authentic smoky taste, grill the chicken over charcoal if possible.
- Incorporate pineapple or mango to balance the spicy heat of the jerk seasoning.
- Fresh cilantro elevates the overall brightness and freshness of the dish.
- Cook chicken just until it reaches an internal temperature of 165°F (74°C) to keep it juicy.
- Prep Time: 40 minutes (including marinating time)
- Cook Time: 20 minutes
- Category: Main Course
- Method: Grilling, Pan-searing
- Cuisine: Caribbean
Nutrition
- Serving Size: 1 bowl
- Calories: 450 kcal
- Sugar: 8 g
- Sodium: 450 mg
- Fat: 10 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 55 g
- Fiber: 5 g
- Protein: 35 g
- Cholesterol: 75 mg
Keywords: Caribbean, Jerk Chicken, Healthy Bowl, Spicy Chicken, Easy Dinner, Gluten Free, Grilled Chicken, One Bowl Meal