This Caribbean Jerk Chicken and Mango Bowl offers a vibrant, healthy, and incredibly flavorful meal. You’ll love how easy it is to bring these bold, tropical flavors to your table for a perfect healthy chicken bowl.
Key Ingredients & Substitutions:
- Chicken Thighs: Use boneless, skinless chicken breasts if you prefer.
- Jerk Seasoning: A good quality store-bought blend works wonders.
- Mango: Fresh, ripe mango is best; frozen and thawed can work in a pinch.
- Rice: Brown rice or quinoa are great alternatives to white rice.
- Black Beans: Canned and rinsed black beans are convenient.
- Lime: Essential for brightening flavors.
Ingredients:
For the Jerk Chicken:
- 1.5 lbs boneless, skinless chicken thighs, cut into 1-inch pieces
- 2 tablespoons jerk seasoning (mild or medium)
- 1 tablespoon olive oil
For the Bowl:
- 2 cups cooked white rice
- 1 ripe mango, diced
- 1 can (15 oz) black beans, rinsed and drained
- 1/2 red bell pepper, thinly sliced
- 1/4 cup fresh cilantro, chopped
- 2 tablespoons lime juice (from 1-2 limes)
- Optional: 1/4 red onion, thinly sliced
How Much Time Will You Need?
- Prep time: 15 minutes
- Cook time: 15-20 minutes
- Total time: 30-35 minutes
- Servings: 4
- Tools needed: Large skillet, mixing bowls
Step-by-Step Instructions:
1. Season Your Chicken
In a medium bowl, combine the cut chicken thighs with the jerk seasoning and olive oil. Toss until all the chicken pieces are well coated. Let it sit for a few minutes while you prepare other ingredients.
2. Cook the Jerk Chicken
Heat a large skillet over medium-high heat. Add the seasoned chicken and cook for 6-8 minutes, stirring occasionally, until it’s cooked through and slightly charred. Ensure the internal temperature reaches 165°F (74°C).
3. Prepare Your Bowl Components
While the chicken cooks, dice your mango, thinly slice the bell pepper and red onion (if using), and chop your cilantro. Make sure your rice is already cooked and ready. Rinse and drain the black beans.
4. Assemble Your Healthy Chicken Bowls
Divide the cooked rice evenly among four bowls. Top each with a generous portion of the jerk chicken. Arrange the diced mango, black beans, sliced bell pepper, and red onion over the rice and chicken.
5. Finish with Freshness
Drizzle each bowl with fresh lime juice. Garnish generously with chopped cilantro. Serve immediately and enjoy your delicious healthy chicken bowl.
Variation Ideas:
- Add a dollop of Greek yogurt or sour cream for a creamy element.
- Include some avocado slices for extra healthy fats.
- Spice it up with a dash of your favorite hot sauce.
- Swap out bell peppers for steamed broccoli or corn.
Storage Instructions:
Store leftover Caribbean Jerk Chicken and Mango Bowls in an airtight container in the refrigerator for up to 3 days. When reheating, gently warm the chicken and rice separately, then add the fresh mango and other toppings. This helps maintain the best texture and flavor.
Frequently Asked Questions (FAQ):
Can I make this recipe ahead of time?
You can cook the chicken and rice a day in advance. Assemble the bowls just before serving for the freshest taste.
Is this recipe spicy?
The spice level depends on your jerk seasoning. You can choose mild, medium, or hot blends to suit your preference.
Can I use frozen mango?
Yes, you can use frozen mango. Thaw it completely and drain any excess liquid before adding it to your bowls.
What kind of rice works best?
White rice is traditional, but brown rice or even quinoa are excellent healthy chicken bowl options.
How can I make this vegetarian?
You can substitute the chicken with firm tofu or chickpeas seasoned with jerk seasoning.
Is this recipe gluten-free?
Most jerk seasonings are gluten-free, but always check your label to be sure. The rest of the ingredients are naturally gluten-free.