JERK CHICKEN IN UNDER 15 MINUTES – WITH MACROS

We all love good food, but hate slaving over the stove creating a flavoursome meal. So in celebration of Caribbean Food Week I have put together  a quick and easy Jerk chicken recipe that fits your macros, is high protein, can be used for meal prep and feed the family too – all in under 15 minutes.

Recently I was sent some goodies from Grace Foods which included, Jerk Chicken seasoning, curry powder, coconut milk, Salted Fish, Ackee and many more – So as I wanted to try something quick before a heavy leg session I thought I’d give the jerk seasoning a go.

Caribbean food week recipe
Hamper of Goodies for Caribbean Food Week

If you love spice, then you’ll love this dish which serves 2

What you’ll need:

500 grams Chicken breast

3 Sweet Potato

4 Carrots

Broccoli

1 egg

Rice or Quinoa (or both)

To Make

Chuck the sweet potato in the microwave for 7 minutes, after this you’ll turn them and put them back on for 4 minutes

Whisk the egg and dip the chicken in, then roll it in the jerk seasoning.

Cook on a high heat for about 8 minutes, or until golden and cooked through

Microwave your rice/Quinoa or if you’re boiling put them on with the chicken

Steam the carrots and broccoli

Mash the sweet potato and carrots together with a dollop of butter

Serve and enjoy.

All the additional ingredients were picked up from Tesco and can be found at any supermarket.

healthy jerk chiken recipe
The completed dish. Jerk chicken on sweet potato and carrot with broccoli, quinoa and rice

Macros for this dish (per serving) 

F:8.8g

C:79.1g

P: 64.25g

 

Join in with Caribbean Food Week over on Twitter @gracefoods and @Caribbeanfoodwk

 

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