Jerk Chicken & Rice

By carol gorman

Ingredients

• 1 cup long-grain, parboiled rice
• 2 cups reduced-sodium chicken broth
• 4 teaspoons jerk seasoning
• 1 can (15 ounces) red kidney beans, drained and rinsed
• 1 1/2 pounds boneless, skinless chicken breasts

Details

Servings 4
Preparation time 15mins
Cooking time 40mins
Adapted from familycircle.com

Preparation

Step 1

Heat oven to 450 degree F. Coat a baking dish with nonstick cooking spray.

Cook rice following package directions, about 25 minutes, replacing water with the broth and adding 1 teaspoon of the jerk seasoning. Gently stir in kidney beans during the last 5 minutes of cooking.

Meanwhile, cut the chicken into 1-inch pieces and toss with remaining 3 teaspoons of jerk seasoning. Place in prepared pan and bake at 450 degree F for 15 minutes or until internal temperature reaches 160 degree F on an instant-read thermometer, turning once halfway through.

Serve the chicken with the rice and beans on the side.

Servings Per Recipe: 4 PER SERVING: 487 cal., 4 g total fat (1 g sat. fat), 99 mg chol., 59 g carb. (12 g fiber), 52 g pro.