Jerk Chicken Bowls with Pineapple Black Bean Salsa

• 份量: 4 servings
• 活動時間: 20 minutes
• 總時間: 1 hour 5 minutes

食材

1 teaspoon coconut oil

1/4 cup sliced green onions

1 cup uncooked long grain brown rice

1 1/4 cups water

1 cup canned lite coconut milk

2 tablespoons chopped cilantro

Kosher salt and fresh ground black pepper to taste

1 pound boneless skinless chicken breasts

2 teaspoon fresh thyme leaves (chopped)

1 teaspoon ground allspice

1/2 teaspoon granulated garlic

1/4 teaspoon ground cinnamon

1/4 teaspoon cayenne pepper

Kosher salt and fresh ground black pepper to taste

2 cups diced fresh pineapple

1 cup canned black beans (rinsed and drained)

1/4 cup sliced green onions

2 tablespoons chopped cilantro

Juice of a lime

Kosher salt to taste

步驟

Heat the coconut oil in a medium sized saucepan over medium heat. Add the green onion and sauté for a minute. Stir in the rice, water, coconut milk, cilantro, salt and pepper. Turn the heat up to hight and bring to a boil. Reduce the heat to a simmer, cover with the lid and let it cook for 45 minutes. Remove from the heat and let the rice rest with the lid on for 5 minutes.

While the rice cooks combine the thyme leaves and spices for the chicken in a small bowl. Coat the chicken in the mixture then grill, sauté or bake until the chicken is cooked through. Let the chicken rest for 5 minutes before cutting it.

In a medium sized bowl combine all of the ingredients for the salsa. Taste for seasoning.

To make the bowls scoop in some of the coconut rice and top with the chopped chicken, salsa and extra cilantro and lime juice if desired.

營養

• 卡路里: 469 kcal
• 總脂肪: 18 g
• 飽和脂肪: 12 g
• 不飽和脂肪: 4 g
• 膽固醇: 96 mg
• 鈉: 329 mg
• 總碳水化合物: 36 g
• 膳食纖維: 7 g
• 總糖: 9 g
• 蛋白質: 42 g