Serving Size: 4
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Ingredients:
4 chicken breast, chopped into pieces
4 cup cauliflower, chopped
1/2 red bell pepper
2 tbsp parsley, fresh
3/4 cup chicken broth
4 tbsp olive oil
4 tbsp butter
1 tbsp lime juice
2 tbsp jerk seasoning
salt and pepper to taste
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Instructions:
1. Use half of the jerk seasoning to season the chicken after cutting it into small pieces.
2. Drizzle each piece with olive oil to ensure it is fully coated.
3. Store in the fridge for at least half an hour.
4. Put the cauliflower in a food processor and pulse it until it takes on the consistency of rice.
5. Put the rice away.
6. Melt butter in a nonstick pan over medium heat.
7. Place chicken in hot skillet and sear it for ten minutes on each side.
8. Pour in the chicken broth and add the diced bell pepper.
9. Once the majority of the liquid has evaporated, sprinkle in the remaining jerk seasoning.
10. Add the cauliflower rice and heat it well.
11. Add pepper and salt for seasoning.
12. Add a drizzle of lime juice and sprinkle chopped parsley on top.
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394% calories, 11% carbohydrates, 24% protein, and 29% fat per serving
A tasty, filling dish that incorporates the colourful flavours of Caribbean food into a nutritious, low-carb dinner is jerk chicken with cauliflower rice. This meal offers a tasty and healthy substitute for classic rice dishes by fusing the light, grain-like texture of cauliflower rice with the spicy, aromatic overtones of jerk sauce. Jerk chicken with cauliflower rice is a great alternative for dinner, whether you’re on a ketogenic diet, need a gluten-free meal, or are just seeking for something new and exciting to eat.
The main ingredient in this recipe is the jerk chicken, which is marinated in a mixture of seasonings and spices that are commonly used in Jamaican cooking. The complex combination of flavours that makes up jerk seasoning usually consists of spices like garlic, ginger, cinnamon, allspice, thyme, and Scotch bonnet peppers. These spices work together to produce a marinade that is warm, spicy, and fragrant with hints of sweetness. Allspice and cinnamon’s sweetness counterbalances the heat from the Scotch bonnet peppers, creating a satisfyingly spicy depth of flavour.
The marinade is liberally applied to the chicken to flavour the meat and allow the spices to seep in. This is how jerk chicken is made. To ensure that the flavours are properly absorbed, it is advisable to marinade the chicken for a few hours or even overnight. Then, depending on your choice, you can grill, bake, or pan-sear the chicken. Grilling is a popular technique because it gives the chicken a smokey sear that goes well with the strong spices of the jerk sauce. The outcome is juicy, tender chicken that tastes great with every bite.
When paired with jerk chicken, cauliflower rice is a healthy and satisfying substitute for regular rice. This low-carb alternative, which is made from finely chopped or grated cauliflower, has a texture comparable to rice but much less calories and carbs. In addition to being high in fibre, antioxidants, and vitamins C and K, cauliflower is a nutritious option for anyone trying to reduce their intake of carbohydrates without compromising on nutrients.
After that, you may sauté the cauliflower rice in a little butter or olive oil until it becomes soft, then season it with salt, pepper, and other spices to taste. To create a unified flavour profile, try cooking the cauliflower rice with a little bit of onion, garlic, or even the jerk marinade.
Jerk chicken and cauliflower rice combine to make a filling, nutritious, and well-balanced lunch. The mild, slightly nutty flavour of the cauliflower rice contrasts nicely with the spicy, flavourful chicken to create a pleasing contrast that is guaranteed to please your palate. This dish is also quite adaptable; you can add your preferred veggies, such bell peppers, spinach, or peas, to the cauliflower rice to increase its nutritional value and give the dish even more colour and flavour.
Whether you’re cooking for the week, entertaining guests, or just having a peaceful supper at home, jerk chicken with cauliflower rice is a versatile dish. The recipe is made light and healthful by the cauliflower rice, but the powerful flavours of the jerk sauce transport you to the Caribbean. It’s a fantastic approach to maintain your nutritional objectives while still savouring the depth and richness of jerk chicken.
In summary, jerk chicken with cauliflower rice is a tasty and healthful dish that combines the finest qualities of both worlds: the light, low-carb qualities of cauliflower rice and the robust, spicy flavours of Caribbean cuisine. This dish is flavourful, simple to make, and ideal for anyone wishing to have a filling and healthy evening. Regardless of your familiarity with jerk seasoning, this recipe is guaranteed to become a staple in your repertoire.