Jerk Chicken With Tomato & Bean Salsa
Jerk Chicken With Tomato & Bean Salsa
- July 20, 2021
- Posted by: Fitbliss
Preheat oven to 180°C.
Place rice, water and salt in a saucepan and simmer, covered for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
Toss chicken with spices, pepper and salt.
Heat oil in a large oven-proof frypan over medium heat.
Add chicken and cook for 3-5 minutes or until slightly golden. Flip chicken over and place frypan in the oven for a further 7-9 minutes or until chicken is cooked through. Set aside in a warm place and rest for a few minutes.
Combine salsa ingredients and season with salt and pepper.
Thinly slice chicken and divide between plates. Add salsa and rice to serve.
Servings 4
- Amount Per Serving
- Calories 431
- % Daily Value *
- Total Fat 13g20%
- Saturated Fat 2.4g12%
- Total Carbohydrate 30.5g11%
- Dietary Fiber 4g16%
- Sugars 9.5g
- Protein 42.3g85%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Preheat oven to 180°C.
Place rice, water and salt in a saucepan and simmer, covered for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
Toss chicken with spices, pepper and salt.
Heat oil in a large oven-proof frypan over medium heat.
Add chicken and cook for 3-5 minutes or until slightly golden. Flip chicken over and place frypan in the oven for a further 7-9 minutes or until chicken is cooked through. Set aside in a warm place and rest for a few minutes.
Combine salsa ingredients and season with salt and pepper.
Thinly slice chicken and divide between plates. Add salsa and rice to serve.
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Preheat oven to 180°C.
Place rice, water and salt in a saucepan and simmer, covered for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
Toss chicken with spices, pepper and salt.
Heat oil in a large oven-proof frypan over medium heat.
Add chicken and cook for 3-5 minutes or until slightly golden. Flip chicken over and place frypan in the oven for a further 7-9 minutes or until chicken is cooked through. Set aside in a warm place and rest for a few minutes.
Combine salsa ingredients and season with salt and pepper.
Thinly slice chicken and divide between plates. Add salsa and rice to serve.
Servings 4
- Amount Per Serving
- Calories 431
- % Daily Value *
- Total Fat 13g20%
- Saturated Fat 2.4g12%
- Total Carbohydrate 30.5g11%
- Dietary Fiber 4g16%
- Sugars 9.5g
- Protein 42.3g85%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients
Directions
Preheat oven to 180°C.
Place rice, water and salt in a saucepan and simmer, covered for 30 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
Toss chicken with spices, pepper and salt.
Heat oil in a large oven-proof frypan over medium heat.
Add chicken and cook for 3-5 minutes or until slightly golden. Flip chicken over and place frypan in the oven for a further 7-9 minutes or until chicken is cooked through. Set aside in a warm place and rest for a few minutes.
Combine salsa ingredients and season with salt and pepper.
Thinly slice chicken and divide between plates. Add salsa and rice to serve.