Compact view of the recipe's protein, carbs and fat.
3 macros
Protein
82g
52%
52 % des calories
Carbs
9g
6%
6 % des calories
Fat
29g
42%
42 % des calories
A practical estimate for how much to serve and cook.
Per serving
152g
For the full recipe
304g
To make the jerk marinade
combine all the ingredients in a food processor along with 1 tsp salt
and blend to a purée. If you’re having trouble getting it to blend
just keep turning off the blender
stirring the mixture
and trying again. Eventually it will start to blend up – don’t be tempted to add water
as you want a thick paste.
Taste the jerk mixture for seasoning – it should taste pretty salty
but not unpleasantly
puckering salty. You can now throw in more chillies if it’s not spicy enough for you. If it tastes too salty and sour
try adding in a bit more brown sugar until the mixture tastes well balanced.
Make a few slashes in the chicken thighs and pour the marinade over the meat
Create your profile to find out your calorie needs and add this dish to a balanced menu.
rubbing it into all the crevices. Cover and leave to marinate overnight in the fridge.
If you want to barbecue your chicken
get the coals burning 1 hr or so before you’re ready to cook. Authentic jerked meats are not exactly grilled as we think of grilling
but sort of smoke-grilled. To get a more authentic jerk experience
add some wood chips to your barbecue
and cook your chicken over slow
indirect heat for 30 mins. To cook in the oven
heat to 180C/160C fan/gas 4. Put the chicken pieces in a roasting tin with the lime halves and cook for 45 mins until tender and cooked through.
While the chicken is cooking
prepare the rice & peas. Rinse the rice in plenty of cold water
then tip it into a large saucepan with all the remaining ingredients except the kidney beans. Season with salt
add 300ml cold water and set over a high heat. Once the rice begins to boil
turn it down to a medium heat
cover and cook for 10 mins.
Add the beans to the rice
then cover with a lid. Leave off the heat for 5 mins until all the liquid is absorbed. Squeeze the roasted lime over the chicken and serve with the rice & peas
and some hot sauce if you like it really spicy.
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