Jerk chicken with cauliflower rice and peas

Name: Jerk chicken with cauliflower rice and peas
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: Serves 1
Ingredients: 1 small (100g) free-range skinless, boneless chicken thigh; Zest and juice 1 lime, plus wedges to serve; ¼ tsp jerk seasoning; 2 fresh thyme sprigs, leaves picked and roughly chopped; 60g cauliflower florets; Small handful fresh coriander leaves, roughly chopped; 50g pineapple, cut into chunks; 70g tinned red kidney beans, rinsed and drained

Published: 20 Aug 19
Updated: 18 Mar 24

Test kitchen approved

The best way to spice up a lean-eating day? Add a streak of Caribbean flavour to your plate with this jerk chicken dish. It’s served with cauliflower rice and peas for a nutritious, low-calorie main.

And on non-fasting days, try our jerk chicken with coconut rice and pineapple salsa – it makes wonderful fare for the weekend.

Serves 1
Hands-on time 15 min, oven time 20 min, plus at least 20 min marinating

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Ingredients

1 small (100g) free-range skinless, boneless chicken thigh
Zest and juice 1 lime, plus wedges to serve
¼ tsp jerk seasoning
2 fresh thyme sprigs, leaves picked and roughly chopped
60g cauliflower florets
Small handful fresh coriander leaves, roughly chopped
50g pineapple, cut into chunks
70g tinned red kidney beans, rinsed and drained

Method

Heat the oven to 200°C/180°C fan/gas 6. Put the chicken in a small glass/ceramic bowl with half the lime zest and juice, the jerk seasoning and a pinch of chopped thyme. Season and set aside to marinate.
Meanwhile, coarsely grate the cauliflower on the largest side of a box grater into a mixing bowl. Season and stir in the remaining lime zest and juice, another pinch of chopped thyme, half the chopped coriander and the pineapple chunks and kidney beans.
Put the chicken on a folded piece of non-stick baking paper set on a baking tray. Roast for 20 minutes until cooked through and juicy. Slice, then serve on a plate with the cauli ‘rice’ and spoon over any cooking juices. Garnish with the remaining thyme and coriander, then serve with lime wedges.

Recipe from July 2019 Issue

Nutrition

Nutrition: per serving

Calories: 250kcals
Fat: 5.6g (1.5g saturated)
Protein: 33g
Carbohydrates: 18.6g (7.6g sugars)
Fibre: 6.3g
Salt: 0.5g

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