Jerk Chicken & Rice
- cal. (kcal) 487
- Makes: 4 servings
- Prep: 15 mins
- Cook: 25 mins
- Bake: 15 mins at 450°F
long-grain, parboiled rice
reduced-sodium chicken broth
(15 ounces) red kidney beans, drained and rinsed
boneless, skinless chicken breasts
- Heat oven to 450 degree F. Coat a baking dish with nonstick cooking spray.
- Cook rice following package directions, about 25 minutes, replacing water with the broth and adding 1 teaspoon of the jerk seasoning. Gently stir in kidney beans during the last 5 minutes of cooking.
- Meanwhile, cut the chicken into 1-inch pieces and toss with remaining 3 teaspoons of jerk seasoning. Place in prepared pan and bake at 450 degree F for 15 minutes or until internal temperature reaches 160 degree F on an instant-read thermometer, turning once halfway through.
- Serve the chicken with the rice and beans on the side.
Nutrition Information for Jerk Chicken & RiceServings Per Recipe: 4
PER SERVING: 487 cal., 4 g total fat (1 g sat. fat), 99 mg chol., 59 g carb. (12 g fiber), 52 g pro.