One Pan Jerk Chicken

Cooked rice with chicken, black beans, and chopped green onions in a skillet.

This dish brings some jamaican flavour to the gym bro favourite of chicken and rice. Only using one pot makes it an absolute winner in our house!

Per Serving:

Calories - 539

Protein - 40g

Nutritional Information

Ingredients

Serves 6:

6 chicken thighs

4 tbsp jerk seasoning

large pinch salt

2 tbsp olive oil

1 onion

6 garlic cloves

1 chilli

500g black beans

400ml Reduced fat coconut milk

300ml chicken stock

200g rice

(garnish coriandeer and spring onion):

Method

  • Season chicken thighs in jerk seasoning and salt.

  • Add 2 tbsp olive oil to a pan and then add the chickn thighs skin side down to a hot pan and sear until crispy. Flip and cook the other side. Once cooked, remove and place to the side.

  • To the same pan add your onion, garlic, chilli and cook until soft.

  • Add in the black beans, rice, cocnut cream, stock and 2 tbsp jerk seasoning. Cover with a lid and cook for 15-20 minutes until rice if fluffy and cooked.

    Serve chicken thighs on top and garnish with corriander and spring onion.