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Home » Recipes » Dinner

Published: Dec 8, 2022 · Modified: Sep 4, 2023 by Natalie Perry · This post may contain affiliate links · 1 Comment

Healthy Pineapple Jerk Chicken and Rice Bowl

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If you are looking for the perfect side dish for delicious jerk chicken, consider this all-in-one Healthy Pineapple Jerk Chicken Bowl!

Flavorful skillet chicken is seasoned in organic jerk spices and paired with steamed broccoli and the bright flavors of pineapple black bean salsa on top of wild rice in a bowl!

The smoky flavors of spicy jerk chicken and the sweet flavor of pineapple salsa combine for the perfect balance in this weeknight dinner favorite.

a grey bowl on a blue and white placemat with broccoli, shredded jerk chicken, chopped pineapple, red onions, black beans, and cilantro on a bed of rice this …
Jump to:
  • Setting Intentions
  • Examples of Intentions
  • Ingredients
  • Instructions
  • Substitutions and Variations
  • Equipment
  • Storage
  • FAQ
  • Recipe
  • Food safety
  • Comments

I was in love since the first time trying Jamaican Jerk chicken. This has become one of my very favorite chicken and rice dishes.

The kids love pineapple (and all things sweet, of course) so the pineapple jerk chicken bowl became an instant favorite.

The sweetness of pineapple juice makes for the perfect pair for the savory flavors of jerk chicken!

I adapted this from a recipe I tried a few years ago, published by Budget Bytes.

To make it even better, healthy bowls are a great way to mix up the salad scene and create a complete meal with the best side dishes mixed together with your main ingredient.

If you are into having traditional sides, you can still add a delicious cucumber salad with leafy greens or roasted sweet potatoes and root veggies (yum!)

Another healthy rice bowl to try is our popular Hawaiian BBQ Chicken Stir Fry Bowl.

Setting Intentions

Take in a few deep, slow breaths and get ready to set some powerful intentions as our primary ingredient to a healthy meal. Then, we will head on over to the grocery store and back to the kitchen for a quick, healthy, and mouthwatering dinner that even a toddler's taste buds will love!

Intentions are key to manifesting abundant health in every endeavor. Clean and healthy food pairs perfectly with clear and healthy intentions. Setting intentions is quick and easy.

With practice, it easily becomes second nature. Even during an action-packed day, take a moment to breathe and infuse positive and upward-moving thoughts and prayers into each meal and activity.

This powerful practice amplifies positive results and experiences exponentially. Learn more about setting intentions here.

Examples of Intentions

Some examples can be as simple as one word- health, wellness, strength, peace, love. Others may resonate with specific intentions. In the same way, you are infusing positive vibrations into all that you do, create, and consume! 

*I choose clean, healthy ingredients that fuel my body. 

*My intention is to enjoy this delicious jerk chicken meal that will help my family feel fantastic. 

*My blood pressure is in the perfect range for me. I am grateful for healthy food that satisfies me. 

*It is my intention to create a healthy and nutrient-dense meal that the whole family enjoys! 

*The possibilities are endless, with each positive affirmation and intention you speak and actualize into existence. 

The subconscious directs your cells to conspire in your favor 🙂 Keep up the good work and happy manifesting! 

Now onto the food creations! 

Ingredients

A white plate with small piles of ingredients for jerk chicken )no chicken pictured) black beans, wild rice, pineapple chunks, a sprig of cilantro, chopped red onions, two broccoli florets, and one lime

  • Wild rice (or cauliflower rice)
  • Broth or water (You can also opt to use organic canned coconut milk to make coconut rice for an option of different flavor combinations!
  • Chicken breast- organic is best! 
  • Pineapple (or mango) Using fresh fruits always tastes best!
  • Red onion
  • Cilantro Organic
  • Lime juice
  • Garlic Garlic is always best bought organic to avoid bleached garlic grown in unsanitary conditions (usually in China)
  • Black beans Canned organic black beans in BPA-free cans!
  • Jerk seasoning an organic jerk seasoning blend is best. As a good practice, check ingredients to ensure that the only ingredients are spices (without health-compromising preservatives or additives!)
  • Avocado oil (extra virgin olive oil works as well, but avocado oil is recommended for its high smoke point)
  • Broccoli (organic is best!)
  • Garlic salt

See the recipe card for quantities.

Instructions

a black skillet with multi grain wild rice covered in water ready to cook

Cook rice

raw chicken breasts butterfly cut and seasoned with jerk seasoning in a black skillet ready to cook

Cook butterflied chicken breasts with seasoning to 165F. Remove from heat, cool, and shred.

raw broccoli florets in a metal steamer basket with holes and a metal handle

Steam broccoli

black bean and pineapple salsa in a grey bowl with chopped red onion and cilantro

Put rice in a bowl and top with shredded chicken. 

Mix onions, pineapple, cilantro, black beans, lime juice, and salt in a bowl and top the chicken and rice with the bean salsa. Add broccoli and enjoy!

Hints: If you have separate pans the rice, chicken, and broccoli can cook simultaneously. (Dinner will be ready even sooner!)

Cook chicken and rice at the same time and start the broccoli near the end. 

While the chicken and rice cook, chop the pineapple and onion, squeeze the lime, and rinse the beans.

While broccoli steams, chop the chicken and mix everything together! 

Substitutions and Variations

  • For a vegan alternative, consider using jackfruit or tempeh as the protein! They can even be substituted with jerk-seasoned zucchini 
  • Wild Rice may be substituted with brown rice or jasmine rice. It can also be substituted with quinoa or cauliflower rice for a low-carb/ grain-free alternative.
  • Broccoli can also be easily substituted for your favorite classic side of steamed or sauteed vegetables like green beans or collard greens.
  • For those who like spicy foods, red hot pepper flakes are a great addition to increase the heat of jerk chicken.
  • Pineapple salsa can be switched out with mango salsa for a different sweet flavor profile.

Equipment

  • Chef's Knife
  • Cutting board
  • Large Skillet
  • Cooking spoon
  • Steamer basket
  • Small mixing bowl

Storage

We often store the pineapple, black bean, cilantro, onion, and lime mixture in one bowl; chicken in one bowl, and rice in another. 

It can also be all mixed together and stored that way. 

Either way, leftovers are saved in an airtight container for 4 days in the fridge and 4-6 months in the freezer. 

FAQ

What is traditionally served with Jerk chicken?

Jamaica has an abundance of plantains and white rice. These two staples have been used for centuries in traditional jerk-seasoned recipes. The sweetness of the fruit combines naturally with traditional jerk spices. Pineapple has a similar quality.

What sides go with Jamaican Jerk Chicken?

There are many options for sides. For this recipe, we combined a pineapple black bean salsa with multi-grain rice and steamed broccoli. A marinated cucumber salad with leafy greens, herb-roasted root vegetables, collard greens, and steamed garlic butter green beans are all excellent sides as well.

Is Jerk Chicken Healthy?

Jerk Chicken can absolutely be a healthy dish. It all depends on the quality of ingredients you choose to prepare it! Follow my recipe instructions for tips on choosing the healthiest ingredients!

Recipe

a grey bowl on a blue and white placemat with broccoli, shredded jerk chicken, chopped pineapple, red onions, black beans, and cilantro on a bed of rice

Healthy Pineapple Jerk Chicken Bowl

Natalie Perry
Easy, flavorful skillet chicken is seasoned in organic jerk spices and paired with steamed broccoli and the bright flavors of pineapple black bean salsa on top of wild rice in a bowl! The smoky flavors of spicy jerk chicken and the sweet flavor of pineapple salsa combine for the perfect balance in this weeknight dinner favorite.
5 from 45 votes
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 15 minutes mins
Total Time 30 minutes mins
Course Main Course
Cuisine jamaican
Servings 5
Calories 515 kcal

Equipment

  • Chefs knife
  • cutting board
  • large skillet
  • Cooking Spoon
  • Steamer basket

Ingredients
  

  • 2 cups wild rice blend rinsed
  • 3.5 cups broth or water
  • 2 lb chicken breasts skinless and boneless
  • 1 tablespoon Jerk Seasoning
  • 1 teaspoon avocado oil
  • 3 cloves garlic minced
  • 1 can black beans drained and rinsed
  • ½ red onion minced
  • ¼ cup cilantro chopped
  • ¼ teaspoon pink Himalayan salt
  • ½ lime juiced
  • 1 cup pineapples finely chopped
  • 1 head of broccoli cut into florets

Instructions
 

  • Boil 3.5 cups of purified water or organic chicken broth and add in 2 cups of rinsed wild rice. Reduce to medium heat and cover for 15 minutes or until liquid is absorbed. Remove from heat and let steam, covered for 5 additional minutes. Fluff with a fork and set aside
  • Butterfly-cut chicken breast fillets (in half, in order to make a thinner and more uniform piece of meat that will cook evenly). Season both sides of the meat with jerk seasoning.
  • Heat oil in a skillet on medium heat. Add garlic and sauté for one minute until fragrant. Add chicken to skillet and let cook for about 6-7min on each side, until all pink is gone and chicken reaches an internal temperature of 165. Remove chicken from skillet and let cool on cutting board for 5 min. Slice or shred chicken to desired consistency.
  • Place broccoli florets in a steamer basket above half inch of water in a pot. Season with garlic salt and cover. Bring water to a boil. Cover and let steam for 6-7minutes. Remove from heat.
  • Put rice in a bowl and top with shredded chicken.
  • Put onions, pineapple, cilantro, black beans, lime juice, and salt in a bowl and toss to combine. Top the chicken with the bean salsa mixture. add steamed broccoli to the rice and chicken bowl. Enjoy!

Notes

Notes: Rice can also be cooked in the instant pot using the rice cooker setting and less liquid!
Hint: if you have a separate pot to cook rice and a separate steamer (with pot and lid) and skillet for the chicken, the meal can be done even faster!
Cook chicken and rice at the same time and start the broccoli near the end.
While the chicken and rice cook, chop the pineapple and onion, squeeze the lime and rinse the beans.
While broccoli steams, chop the chicken and mix everything together!
*Nutrition facts were calculated using water to cook the rice

Nutrition

Calories: 515kcalCarbohydrates: 64gProtein: 52gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 116mgSodium: 408mgPotassium: 1431mgFiber: 9gSugar: 8gVitamin A: 1375IUVitamin C: 130mgCalcium: 103mgIron: 3mg
Keyword chicken and rice, chickenbowl, jamaican jerk chicken, jerk chicken
Tried this recipe?Let us know how it was!

Food safety

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands after touching raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Use oils with high smoking point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

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Reader Interactions

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    Recipe Rating




  1. NCP says

    December 20, 2022 at 7:39 am

    5 stars
    The jerk flavors are so good with the black bean salsa. I can even eat the bean salsa with a spoon by itself!

    Reply

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a woman standing and a man sitting with two toddlers in front in a family photo. all wearing black shirts with nightmare before Christmas character jack skellington on the front. with a light wood backdrop

Hello there! My name is Natalie. My passion is creating and sharing healthy recipes, tips, and affirmations for a healthy mind and body. I am a wife, mom, certified holistic nutrition specialist, hypnotherapist, reiki master, and healthy food blogger! I enjoy learning, creating, and sharing healthy recipes that the whole family will love.

Since 2005 I began studying yoga, natural and holistic healing, nutrition, energy work, subconscious work, and more. I attended Southwest Institute for Healing Arts in Tempe, Arizona, and received several certifications as well as a Mind Body Wellness Practitioner Diploma in 2017. I spent many years looking for solutions for pain, stress, illness, and fatigue. I found that prescriptions, poor lifestyle and food choices, and negative self-talk were causing me to stay stuck. Throughout my studies, I transformed my life. It has become my passion to share what I learned in hopes of helping others to heal themselves.

Over the years, I have discovered firsthand the impact of food choices on health, energy, pain, and more. I am here to share how impactful it is to eat clean, natural, nutrient-dense foods. I have spent several years learning and experimenting with healthier cooking and eating, and it feels amazing!

When learning new ways to eat, I found it often required reprogramming outdated thoughts and beliefs to succeed.

Meditation, guided imagery, affirmations, and setting intentions are powerful tools I incorporate into my recipes and blogs. I will often share suggested affirmations or intentions within my recipes that will help you to amplify your healthy eating experience if you choose!

Thanks for stopping in! We look forward to hearing how you like our recipes! Welcome to the tribe 🙂

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a grey bowl on a blue and white placemat with broccoli, shredded jerk chicken, chopped pineapple, red onions, black beans, and cilantro on a bed of rice with a print in black that says Healthy Pineapple Jerk Chicken Bowl at the bottom left