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Tangy Jerk Chicken & Brown Rice

Ingredients:

  • 1 cup brown rice (not instant)
  • 1 lb. boneless skinless chicken breast
  • 8 tbsp. jerk sauce
  • 1 medium onion
  • 1 tbsp. olive oil
  • 20 oz. pineapple chunks (drained)
  • 15 oz. black beans (reduced or low sodium)
  • 4.5 oz. chopped green chiles

Directions:

  1. Begin cooking 1 cup of brown-rice (not instant) according to package directions.
  2. Cut 1 lb. of boneless skinless chicken breast into 1-inch pieces. Add the chicken to a bowl and then add 5 tbsp. of jerk sauce. Gently work the sauce into the chicken, using your hands. Let the chicken marinade in the sauce for 10 minutes.
  3. Meanwhile, wash your hands, sanitize the cutting surface and knife, and then dice 1 medium onion.
  4. In a large skillet, heat 1 tbsp. olive oil over medium heat and then add the diced onion. Add a small dash of salt, and cook the onions for about 5 minutes.
  5. To the skillet, add the diced chicken along with the marinade and cook for 3-4 minutes until the chicken begins to brown. Stir constantly. Add 20 oz. of pineapple chunks (drained).
  6. Pour 15 oz. of black beans (reduced or low sodium) in a colander and then quickly rinse with cold water. Drain and then add the beans to the skillet.
  7. Quickly add to the skillet 4.5 oz. of chopped green chilies and 3 more tbsp. of the jerk sauce. Turn the heat up and bring the mixture to a boil; reduce the heat to low. Cover and simmer for about 10 minutes until the chicken is tender. Stir occasionally.
  8. When the rice is done, serve each plate with 1/6 of the rice topped with 1/6th of the jerk chicken mixture.

Notes:

  • Eating more than 1 serving of this meal increases the amount of sodium consumed. Save the leftovers for the next day in order to keep your daily sodium consumption in check.
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