These Spicy Jerk Chicken Bowls are a fantastic way to enjoy a flavorful, healthy chicken recipe that is both satisfying and simple to prepare. You’ll love this vibrant meal that brings exciting Caribbean-inspired flavors right to your kitchen.
Key Ingredients & Substitutions
- Chicken Thighs: Boneless, skinless chicken breasts work well too, just adjust cooking time.
- Jerk Seasoning: Use your favorite brand or a homemade blend.
- Brown Rice: Quinoa or cauliflower rice are great healthy chicken recipe alternatives.
- Bell Peppers: Any color will do; red and yellow add sweetness.
- Black Beans: Canned and rinsed for convenience.
- Corn: Fresh, frozen, or canned.
- Lime: Fresh lime juice is essential for brightness.
Ingredients
For the Jerk Chicken:
- 1.5 lbs boneless, skinless chicken thighs
- 2 tablespoons olive oil
- 3 tablespoons jerk seasoning
- 1 teaspoon onion powder
- 1/2 teaspoon garlic powder
For the Bowls:
- 2 cups cooked brown rice
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 (15-ounce) can black beans, rinsed and drained
- 1 cup corn (fresh, frozen, or canned)
- 1/4 cup chopped fresh cilantro
- 2 tablespoons lime juice
- Salt and pepper to taste
Optional Toppings:
- Diced avocado
- Thinly sliced red onion
- Hot sauce
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 450-500 (without optional toppings)
- Tools Needed: Large skillet, mixing bowl, cutting board
Step-by-Step Instructions
1. Prepare the Chicken
In a medium bowl, combine the chicken thighs with olive oil, jerk seasoning, onion powder, and garlic powder. Make sure the chicken is fully coated. Marinate for at least 15 minutes, or up to 30 minutes for deeper flavor.
2. Cook the Chicken
Heat a large skillet over medium-high heat. Add the seasoned chicken and cook for 5-7 minutes per side, or until it’s fully cooked through and has a nice char. The internal temperature should reach 165°F (74°C). Remove the cooked chicken from the skillet and let it rest for a few minutes before slicing it into strips or bite-sized pieces.
3. Sauté the Vegetables
In the same skillet, you can add a touch more olive oil if needed. Add the diced bell peppers and cook for 3-5 minutes until they start to soften slightly. Stir in the rinsed black beans and corn, cooking for another 2-3 minutes until heated through.
4. Assemble Your Bowls
Divide the cooked brown rice evenly among four serving bowls. Top each bowl with the sliced jerk chicken, sautéed vegetables, black beans, and corn.
5. Finish and Serve
Sprinkle fresh cilantro over each bowl. Drizzle with lime juice and season with salt and pepper to taste. Add any optional toppings you desire, such as diced avocado or red onion, for an extra touch to your healthy chicken recipe.
Variation Ideas
- Add mango salsa for a sweet and spicy contrast.
- Swap brown rice for cauliflower rice to reduce carbs even further.
- Incorporate other vegetables like spinach or sweet potato.
- Make it a salad bowl by serving over a bed of mixed greens.
Storage Instructions
You can store leftover Spicy Jerk Chicken Bowls in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm gently in the microwave or on the stovetop until heated through. For best results, keep any fresh toppings separate until serving.
Frequently Asked Questions (FAQ)
Can I use frozen chicken?
Yes, you can use frozen chicken, but ensure it’s fully thawed before marinating and cooking.
How spicy is this recipe?
The spice level depends on your jerk seasoning. You can adjust it by using more or less, or by adding a dash of hot sauce.
Can I prepare components in advance?
Absolutely! Cook the rice, chop the vegetables, and marinate the chicken a day ahead to make assembly quicker.
What kind of rice is best for these bowls?
Brown rice adds a nutty flavor and more fiber, making it a great healthy chicken recipe base. You can use white rice, wild rice, or even quinoa.
Is this recipe gluten-free?
Yes, as long as your jerk seasoning and other ingredients do not contain gluten, this healthy chicken recipe is naturally gluten-free.
Can I bake the chicken instead of pan-frying?
Certainly. Bake the seasoned chicken thighs at 400°F (200°C) for 20-25 minutes, or until fully cooked, turning once.