If you want to know the secret behind the Jamaican sprint team then look no further than this classic Jamaican dish. Charged with the power of beans, this chicken dish contains a powerhouse of nutrients including antioxidants, vitamins and minerals such as copper, folate, iron, magnesium and zinc, which can help lower cholesterol, boost fibre and so much more. Perfect as a post workout dinner or weekend lunch, this recipe will not disappoint.
YOU WILL NEED
2 x 180gm free range chicken skin breasts
jerk rub (premix):
1 teaspoon allspice, 1/2 teaspoon chilli powder, 1/2 teaspoon ground ginger,
1 teaspoon dried thyme, 1 teaspoon smokey paprika, a inch of salt & pepper
1/2 cup long grain rice
400g tin 3 or 5 bean mix
2 celery stalks
2 spring onions
2 sprigs coriander
Start by grouping and preparing your ingredients into each of the components of the dish. Rinse vegetables and herbs.
Using absorption method, cook rice. Place the rice in a small saucepan with 1 cup of cold water. Bring to the boil until liquid is completely absorbed. Cover pot, remove from heat and set aside for minimum of 15 minutes.
In a bowl combine chicken with jerk rub (reserve a generous pinch for the beans) and olive oil. Mix well and leave to marinate for 10 minutes.
To cook the chicken, heat a BBQ, griddle or fry pan to a medium-high heat. Cook chicken for 8-10 minutes, turning every 2 minutes. Remove from heat and set aside to rest.
In a bowl combine beans (rinsed and drained), finely sliced spring onions, finely diced celery and roughly chopped coriander. Squeeze over juice of the lime, a drizzle of olive oil and a pinch of the jerk rub. Mix well. Next add rice, salt and pepper to taste. Combine.
Serve hot with bean salad.
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