Meal Prep Series- Jerk BBQ Chicken Breast and Rice Peas.

As part of my meal prep and healthy eating series, I am putting together some quick, easy and healthy recipes intended to save time and money.
I work in the city and often work 7 days in a row. It is essential for me to cook lunch in advance to save money and dinner in advance as I don’t always have the time to do this when I get home from a long day.
One of my favourite recipes, is a quick adapted version of classic Jerk chicken and rice and peas. This can altered if you prefer BBQ or sweet chilli chicken by simply changing the sauce base.


Ingredient List:

Chicken:

Chicken breast fillets

Chicken seasoning (dunns river)

Black pepper.

Jerk BBQ sauce (or BBQ or Sweet Chilli).
Rice:

1/5th Scotch bonnet pepper.

2 cups of washed basmati rice.

1/2 tin of red kidney beans with water.

1/2 diced onion.

1 spring onion.

Thyme.

1 Tablespoon of creamed coconut.

A knob of butter or low fat margarine.

Dunns river every day seasoning.

Salt.

Method.

The Chicken.

Ideally, I always try to season any meat a minimum of two hours in advance or overnight however life doesn’t always allow this. 

To get the best flavour out of a short seasoning time, I score my chicken breast diagonally about 3/4 of the way through the fillet. This allows the seasoning and sauce to penetrate the meat whilst cooking and creates wells of flavour when cooked.


I kept the seasoning simple. Using a sheet of foil; add your pepper, chicken seasoning mix, jerk BBQ marinade (or swap with BBQ or sweet chilli if you wish!) add the dry seasonings first then follow this with the sauce.
Bring the foil around the chicken breast to meet in the middle and roll it downwards to seal. Finally, fold the sides upwards to create a pocket. This will allow tender cooking of your chicken breast in the sauce and it’s own juice.

Pop this into the oven at 180 degrees to cook for about 20 minutes.

Leave the rest for a few minutes before opening the foil pocket. (beware of escaping steam). The gravy can be poured straight from the pocket onto the rice.


You can alternate the sauces to create variety. Why not try a smoky barbecue sauce, a sweet chilli base or some garlic paste mixed with lemon juice?

The Rice.

The rice and peas is much simpler than meets the eye. For a traditional dinner, I would use a different recipe with additional ingredients and steps. 

For meal prep, wash two cups of rice with lukewarm water.


Put this into a pot and fill with the 1 1/2 parts water. I used 3 cups of water to my two cups of rice.


They key is to over season the water to hold the flavour. Add all the rice ingredients to the pot except the kidney beans which will be added later.


Bring the rice to the boil on a medium to high heat. Once brought to the boil, stir once cover and turn down to the lowest heat.
After five minutes, add half of the tin of kidney beans and pour in half of the kidney bean water. 

Steam until the rice is fluffy and box into containers for lunch or dinner. 

You can freeze the containers to eat or store in the fridge for a maximum of three days.

Enjoy! 

The Food Doll.

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