Jerk Chicken Pineapple Bowl
This Pineapple Jerk Chicken Bowl features juicy skillet-seared chicken seasoned with warm jerk spices, served over wild rice with steamed broccoli, and finished with a fresh pineapple black bean salsa. The smoky heat from the jerk seasoning and the natural sweetness of the pineapple create a balanced, vibrant flavor that makes this a go-to weeknight dinner.
Servings: 5
Calories: 515kcal
Cost: 20
Equipment
- Chefs knife
- cutting board
- large skillet
- Cooking Spoon
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: 515kcal | Carbohydrates: 64g | Protein: 52g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Cholesterol: 116mg | Sodium: 408mg | Potassium: 1431mg | Fiber: 9g | Sugar: 8g | Vitamin A: 1375IU | Vitamin C: 130mg | Calcium: 103mg | Iron: 3mg