It is a recipe for Jerk hen and Caribbean rice that all of us love as a household. While it could at instances be a bit fiddly it’s a dish that we take pleasure in all yr spherical and ideal for a summer time night. It additionally works fairly properly with Quorn if like me you’re vegetarian!

Jerk hen

Selecting the most effective elements for this recipe

I all the time advocate utilizing the freshest mango and pineapple doable as they’ll shortly go off. Be certain that they’re saved within the fridge till used after which the cooked Caribbean rice is stored within the fridge to make sure it lasts properly.

I favor this recipe with long-grain white rice however you need to use any rice you favor. Basmati additionally works properly nonetheless I might advise towards sticky rice like jasmine rice.

Cooked rice in a saucepan on a cooling rack
Cooked rice

Suggestions to make sure that is recipe is nice for weight reduction

When you comply with Slimming World, Weight Watchers (WW), Noom or every other weight reduction plan you’ll be able to often rely the elements inside this recipe in your allowances. It’s after all essential to verify any plan you comply with and bear in mind all dietary info and elements are discovered within the recipe card under.

Use contemporary fruit not from a can as that is all the time more healthy and far tastier.

Be certain that the red peppers from a jar are in brine and never in oil. If they’re in oil it will have energy, syns or factors that you just simply don’t want.

In case you are following Slimming World then for my part to make this recipe stays syn-free you could comply with the following tips. Enable rice to chill completely earlier than mixing with every other elements. When you add fruit to the nice and cozy rice it is going to begin to prepare dinner the fruit. Cooked fruit is syns on Slimming World and in addition not as good!

Storing the Jerk Hen

When you want to retailer and reheat the Jerk Hen then that is very easy. Enable to chill completely after which wrap and placed on the highest shelf of the fridge. Use inside 2 days.

For nice recommendations on storing meals and making certain you keep protected try the NHS website.

Jerk hen

Storing the Caribbean rice

This Caribbean rice recipe is ideal to avoid wasting for lunch the next day. One of the simplest ways to retailer it’s to place it into an hermetic container and maintain it within the fridge and use it inside 2 days.

Making the Jerk Hen with Quorn

If like me, you’re a vegetarian you might be questioning if this may be simply made with Quorn. I’ve made this many instances for myself. As a substitute of hen breasts use Quorn fillets.

Quorn fillets usually are not as straightforward to chop into for the seasoning to soak into however don’t fear about that. Quorn may be very absorbent and can nonetheless flavour properly with out the slits.

Try my selection of Quorn recipes, all excellent for all of the household whether or not vegetarian or not, some are vegan too.

Jerk Seasoning for the jerk hen and Caribbean rice

When you wouldn’t have any Jerk seasoning then don’t worry about shopping for any. It’s straightforward to make and one of many spice blends I share recommendations on the right way to make here.

Utilizing frozen hen

Hen for this or every other chicken recipes ought to by no means be cooked from frozen, there are such a lot of points with this that danger meals poisoning.

In case you have simply realised you solely have frozen hen there I’ve numerous tricks to safely defrost hen verify them out in my defrosting chicken guide.

frozen chicken in a yellow tray
Frozen hen

Step-by-step directions to make Jerk hen and Caribbean rice

Cook rice in keeping with packet directions then pressure and run chilly water over to chill shortly. While the rice is cooking flip the grill onto medium-high warmth.

Put together all of the fruit for the Caribbean rice and measure the spices for the jerk seasoning and guarantee each are stored individually for ease.

Combine collectively all of the elements for the Jerk hen in a small bowl.

Minimize 3/4 slits in every hen breast.

Utilizing a pastry brush or comparable brush the jerk combination over the hen breasts and season properly.

Put the hen breasts underneath the grill, turning when wanted to make sure they prepare dinner completely. This could take roughly 15-20 minutes.

While the hen is cooking and the rice is cooling combine all of the Caribbean rice elements in a big bowl.

Add the rice and blend properly.

Serve the rice chilly with scorching hen and greens or salad of your selection.

Extra recipes you might take pleasure in

You will discover more recipes with chicken here.

When you don’t fancy this however would really like one other recipe with rice try my huge selection of rice recipes here like egg-fried rice and Nigerian jollof rice and take a look at my tips for cooking the perfect rice!

Which meal do you wrestle with concepts for healthily? I’ve lists of breakfast ideas and lunch ideas if that helps you. Fancy 4 weeks of lunches already deliberate out for you? Check this lunch plan out.

Big mac rice bowl
Massive mac rice bowl

Weight reduction and Train Help

I’ve a number of weight loss guides and assist if you wish to exercise together with when you’ve got a situation like fibromyalgia.

Have an excellent go searching and see how I may help you obtain your weight reduction objectives. Request my free resources to get you began too!

. Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfb fb iconprint print iconsquares squares iconcoronary heart coronary heart iconcoronary heart strong coronary heart strong icon


Cook rice in keeping with packet directions then pressure and run chilly water over to chill shortly.

While the rice is cooking flip grill onto medium excessive warmth.

Combine collectively all of the elements for the Jerk hen in a small bowl.

Minimize 3/4 slits in every hen breast.

Utilizing a pastry brush or comparable brush the jerk combination over the hen breasts and season properly.

Put the hen breasts underneath the grill, turning when wanted to make sure they prepare dinner completely. This could take roughly 15-20 minutes.

While the hen is cooking and the rice is cooling combine all of the Caribbean rice elements in a big bowl.

Add the rice and blend properly.

Serve rice chilly with scorching hen and greens or salad of your selection.



Key phrases: Slimming World, Caribbean, syn free,

Recipe Card powered byTasty Recipes

When you discovered this beneficial please share!

Free items for you

Are you struggling to train, shed pounds or be ok with your self? The free assets and assist programmes I’ve that can assist you could be simply what you want! Verify them out by clicking the picture under!