Simplified Caribbean chicken and vegetables with Coconut cauliflower rice and beans

Caribbean chicken and vegetablesThere is no way I would even consider making Jerk chicken, which involves marinating pieces of whole chicken overnight then grilling the chicken over a charcoal fire. Somehow I don’t think I could pull that off in my small beach side unit. I do, however, like the sound of the marinade that is used on the Jerk chicken. The marinade typically involves allspice, nutmeg, salt, chilli, ginger, garlic, lime juice and thyme. This I could manage.

So I set out to create a very simple Caribbean style marinade that I could cook chicken breast and vegetables in. The real challenge was being able to do this on a weeknight. I came home last night believing that I had all the herbs and spices required to make the marinade I wanted, but to my disappointment I discovered that I did not have thyme. I must have thrown it away at some point because it was getting too old. I proceeded with the marinade regardless and I was actually quite happy with the results. It was spicy and full of flavour and actually very easy to prepare. I simply put everything in the food processor and pulsed. I served the Caribbean chicken and vegetables with Coconut cauliflower rice and beans, which is a classic Caribbean side dish (well, not with cauliflower rice) to which I added some shredded coconut for extra crunch. I would definitely make this again and try it with the thyme (probably 1 – 2 teaspoons of dried thyme) to see if this herb enhances the flavour.

Simplified Caribbean chicken and vegetables with Coconut cauliflower rice and beans

Makes 4 serves

Ingredients

2 chicken breast, cubed

1 vegetable stock cube

1 large or 2 small red capsicum, diced

2 carrots, diced

1 cup frozen peas

Marinade

½ teaspoon salt

½ teaspoon pepper

1 brown onion, roughly chopped

1 tablespoon ground allspice

1 teaspoon cinnamon

¼ teaspoon nutmeg

2 – 3cm fresh ginger, peeled

½ teaspoon stevia

Juice from 2 limes

2 tablespoons apple cider vinegar

1 tablespoon soy sauce

½ teaspoon chilli flakes

1 large garlic clove

Coconut cauliflower rice and beans

½ head cauliflower, broken into small florets

¼ cup shredded coconut

½ clove garlic

Juice from 1 lime

Salt, to taste

Pepper, to taste

½ teaspoon ground allspice

Sprinkle of chilli flakes

½ cup coconut milk

1 400 gram tin of kidney beans, drained and rinsed

Utensils

Chopping board

Sharp knife

Measuring cups and spoons

Food processor

Spoon

Non-stick saucepan

Wooden spoon

Non-stick fry pan

Method

  • For the marinade, put all the ingredients into a food processor and process until a chunky, thick sauce is formed. Taste and adjust salt, stevia and chilli if necessary.
  • Add the cubed chicken breast and the crumbled vegetable stock cube to a non-stick saucepan along with about a ¼ cup of water. Cook the chicken over a high-medium heat until it is almost cooked through, adding water as necessary to prevent sticking.
  • Add in the diced vegetables, frozen peas and the marinade. Turn the heat down to medium and cook until the vegetables are tender, stirring frequently.
  • For the Coconut cauliflower rice and beans, add the cauliflower florets and shredded coconut to the cleaned food processor, along with the ½ garlic clove. Process until the cauliflower resembles the texture of rice.
  • Add the cauliflower rice to a non-stick fry pan along with the lime juice, salt, pepper, allspice, chilli flakes and coconut milk. Cook the cauliflower rice over medium heat until the cauliflower and coconut begin to brown. Add in the kidney beans and continue cooking until the beans are heated through. Serve the Caribbean chicken and vegetables beside the Coconut cauliflower rice and beans.

One thought on “Simplified Caribbean chicken and vegetables with Coconut cauliflower rice and beans

  1. Pingback: Cauliflower bruschetta | I can't believe that's healthy

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