The weather has really changed recently, so why not pretend you are in the Caribbean by eating some Caribbean food? We are planning on going to Jamaica next month, so we preparing ourselves by eating some jerk chicken. Although I have never eaten jerk chicken in Jamaica before, we live in a Caribbean community than makes some REALLY good jerk chicken, so my recipe had a lot to live up to.
It was actually a lot easier to create the authentic flavour than I thought and it is really healthy. I used chicken breast, just to keep it lean, but your can use thighs or legs if you want.
Ingredients – serves 2:
- 1 chicken breasts
- 4 tbsp olive oil
- Juice of 2 limes
- A thumb sized piece of ginger
- 4 spring onions/scallions
- 2 red chillies
- 1 tbsp mustard seeds
- Half a teaspoon salt
- 1 tbsp peppercorns
- 2 tbsp white wine vinegar
- 2 garlic cloves
- 1 tbsp dried thyme
- 2 tbsp tomato puree/tomato paste
- 1 tbsp brown sugar or honey
- 4 tbsp rum (optional, but it tastes even better this way)
- 1 tbsp allspice
- 1 tsp cayenne
- 100ml water
- 120g/ 3/4 cup dried brown rice
- Half a mango, chopped
- 100g black beans, cooked
- 1 carrot chopped
- Juice of lime
1) Put the olive oil, lime juice, ginger, spring onions/scallions, red chillies, mustard seeds, salt and pepper, white wine vinegar, garlic, thyme, tomato puree/tomato pasta, brown sugar/honey, rum, all spice and cayenne in a food processor and blend until smooth. If you don’t have one, then use a pestle and mortar.
2) Chop your chicken breasts into chunks and put in your slow cooker.
3) Pour over the jerk sauce and add the water.
4) Put the lid on and cook in the slow cooker on high for 4 hours, or low for 8 hours.
5) Cook the brown rice when the chicken has 30 minutes left (add the carrot 10 minutes before the end)
6) When the chicken is cooked, take the rice off and drain and mix in the chopped mango, beans and lime juice,
7) Serve.
Nutritional Information – per person:
Calories: 577
Fat: 32
Carbs: 38
Protein: 33
Fibre: 7.5
{ 10 comments… read them below or add one }
I can’t wait to try this, it looks great! Can you tell me where the 32g of fat are coming from? It seems that the ingredients would have a lower fat content total.
sign me up!
There is a restaurant near us that makes amazing jerk chicken. I would love to make something like it, so I can’t wait to try this. Thanks!
So many amazing flavours. It seems like a lot of ingredients, but it is a lot of spices I have laying around. I love that your ingredients don’t include strange ingredients.
I always thought jerk chicken would be so much more unhealthy than this. I can’t wait to try it. Thank you xx
I am always looks for more slow cooker recipes, so thank you for this. It looks really good and I shall make it at the weekend.
I love all the colour in this dish. All your recipes look so good.
I also wanted to say that I love your Facebook page. All the others are so lame and focus on calling everyone out. You keep it real!
Anything that can be thrown in a slow cooker is a winner in our book. We both work and really don’t feel like cooking when we get in. I shall be putting this on next weeks meal plan. Thanks hun!
We have been on holiday to Jamaica the last 5 years and we love it there. The chicken is to die for. I am going to try this – I hope it comes close.
This looks delicious! I have just got my slow cooker out, so I will be trying this