Caribbean: Jerk Chicken with Rice and Peas
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Appropriate for
Diets
Ingredients
- For the Jerk Chicken:
- 2 boneless, skinless chicken breasts
- 2 tbsp olive oil
- 2 tbsp Mrs. Dash Caribbean citrus seasoning blend
- 1 lime, juiced
- For the Rice and Peas:
- 1 cup long-grain white rice
- 1/4 cup green peas (avoid kidney beans to limit potassium)
- 2 tbsp butter or margarine
- 2 cups low-sodium chicken broth
Directions
Jerk Chicken:
1. Rub the chicken breasts with the citrus seasoning blend.
2. In a skillet, heat the olive oil over medium heat. Add the chicken breasts and cook until browned on each side and fully cooked through.
3. Drizzle with lime juice.
Rice and Peas:
1. In a pot, melt the butter or margarine. Add the rice and peas, stirring for a minute.
2. Add the low-sodium chicken broth. Bring to a boil.
3. Reduce heat, cover, and simmer until rice is cooked and all the liquid is absorbed.
4. Plate the jerk chicken alongside a generous serving of rice and peas. For added calories, you can drizzle a bit more olive oil over the chicken or add an extra pat of butter to the rice.
Meal types
Nutritional information
Nutrients per serving
Jerk chicken: 1 serving - 4 oz
- Calories: ~164 kcal
- Protein: ~21 g
- Sodium: ~42 mg
- Potassium: ~329 mg
- Calcium: ~6 mg
- Phosphorus: ~200 mg
Rice and Peas: 1 serving - 1/2 cup
- Calories: ~175 kcal
- Protein: ~4.36 g
- Sodium: ~53 mg
- Potassium: ~108 mg
- Calcium: ~16mg
- Phosphorus: ~69 mg