The protein cooking time listed in this recipe has been updated.
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Jerk Chicken with Sweet & Spicy Bean Salad
Jerk chicken made easy. You’ll simmer free-range British chicken thighs with warm spices, honey and tomatoes. Pair with a fresh salad of carrots, nectarine, spring onions and kidney beans. Fresh chilli adds the finishing kick.
Prep in 10
High protein
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 1 tbsp tomato puree (use half)
- 25g honey (use half)
- 1 nectarine (use half)
- 150g British Free Range chicken thighs
- 0.5 tsp ground allspice (use half) (Pimento (Ground Allspice))
- 2 carrot
- 75g baby plum tomatoes (use half)
- 1 chilli (use half)
- 2 spring onion
- 1 handful of fresh coriander (use half)
- 1 tbsp jerk seasoning (use half) (Onion, Salt, Cracked pepper, Thyme, Chilli, Ground pepper, Nutmeg, Pimento, Cayenne, Cloves.)
- 240g kidney beans (drained) (use half) (Kidney Beans, Water, Salt)
Nutritional Information
Calories: 702
Protein: 46g
Carbs: 67g
Fat: 31g
Ingredients
- 2 carrot
- 300g British Free Range chicken thighs
- 1 handful of fresh coriander
- 1 tbsp tomato puree
- 2 spring onion
- 1 tbsp jerk seasoning (Onion, Salt, Cracked pepper, Thyme, Chilli, Ground pepper, Nutmeg, Pimento, Cayenne, Cloves.)
- 25g honey
- 75g baby plum tomatoes
- 240g kidney beans (drained) (Kidney Beans, Water, Salt)
- 1 chilli
- ½ tsp ground allspice (Pimento (Ground Allspice))
- 1 nectarine
Nutritional Information
Calories: 647
Protein: 45g
Carbs: 55g
Fat: 30g
Jerk Chicken with Sweet & Spicy Bean Salad
Jerk chicken made easy. You’ll simmer free-range British chicken thighs with warm spices, honey and tomatoes. Pair with a fresh salad of carrots, nectarine, spring onions and kidney beans. Fresh chilli adds the finishing kick.
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Cooking Instructions
- Halve the chicken thighs. Heat a medium frying pan with 1 tbsp oil on a medium-high heat. Add the chicken and cook for 3-4 mins, on each side, until golden brown.
- Add the whole tomatoes, honey, jerk seasoning, allspice, tomato puree and 200ml water (100ml for 1 person). Season with sea salt and black pepper. Simmer for 8-10 mins, until the sauce thickens slightly. Add more water if it gets too dry.
- Meanwhile, make the salad; drain and rinse the kidney beans. Halve and de-stone the nectarine, then cut into small cubes. Finely slice the spring onions. Peel the carrots into ribbons. Combine everything in a large bowl with 1 tbsp oil, a pinch of sea salt and black pepper.
- Finely chop the coriander. Finely slice the chilli (remove the seeds for less heat). Add half the chilli (to taste) to the chicken, and the remaining to the salad. Check your chicken is cooked through by inserting a skewer into the thickest part of the meat; the juices should run clear. Cook for longer if necessary.
- Serve the salad onto plates and spoon the jerk chicken and sauce alongside it.
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