Caribbean Jerk Grilled Chicken, Veggie-Medley, Beans (~445 cal)

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This quickly became my most satisfying homemade dinner entrees yet. Although it took me a bit longer to concoct, the mix of veggies, along with the blend of tastes on the chicken breast combined for something pretty delicious.

And what’s more, when I finished eating I was quite satiated and content. A lot of the time healthier options can feel unfulfilling or leave me wanting more food right after. But, not this dish. In fact, I’m stoked to have the leftovers tomorrow for lunch.

So, give this mix of protein, veggies and legumes a try and let me know what you think!

JAMAICAN JERK GRILLED CHICKEN WITH VEGETABLE MEDLEY & BEANS

  • (~6.7 oz.) Boneless Chicken Breast
  • (1 oz.) Asparagus
  • (2.5 oz.) Zucchini
  • (5 oz.) Sweet Grape Tomatoes
  • (3) Mini Sweet Peppers
  • (1/2 Cup) Canned Pinto Beans
  • (1/2 Cup) Canned Pinto Beans 
  • (~1 lemon’s squeeze) Lemon Juice
  • (~1 Tbsp.) Crushed Thyme Seasoning
  • (~1/2 Tbsp.) Garlic Powder
  • (~1.5 Tbsp.) McCormack Caribbean Jerk Seasoning 
  • Olive Oil Non-Stick Spray
  • (~1 Tbsp.) Balsamic Vinaigrette

INSTRUCTIONS:

Prep Chicken:
  1. Mix the caribbean jerk seasoning, crushed thyme and garlic powder into a small bowl
  2. Use mallet or tenderizer to beat chicken breast to desired thickness
  3. Spread lemon juice on both sides of chicken breast. Then spread the mixed seasoning thoroughly on both sides of chicken breast
Grill Chicken:
  1. Spray olive oil non-stick spray on plug-in grill. Set grill to high and let chicken cook for ~5 minutes
  2. After ~5 minutes, flip chicken breast and let cook ~5 minutes
  3. After both sides of chicken breast have been on grill, take chicken breast off of the grill and cut the breast into smaller slices (or in half)
  4. Replace sliced chicken breast on grill and let cook on high ~10-15 minutes, flipping and slicing the chicken as needed to ensure thoroughly cooked
Prep and Grill Vegetables:
  1. Rinse all veggies thoroughly
  2. Skin the zucchini if desired. Slice zucchini into think cuts. Set aside
  3. Slice sweet grape tomatoes as desired. Set aside
  4. Slice mini sweet peppers as desired. Set aside
  5. Chop bottom 1/3 of asparagus off and discard. Set aside the remaining stalk
  6. Spray olive oil non-stick spray on pan and set on stove-top set to medium heat (~5-6)
  7. Place all of the sliced veggies into pan. Let sit ~1 minute, then add a desired amount of lemon juice and approximately 1 tablespoon of balsamic vinaigrette
  8. Mix veggies thoroughly, then cook on medium heat for ~5 minutes, stirring often
Prep Beans:
  1. Rinse pinto beans thoroughly
  2. Measure out ~1/2 cup of beans and heat according to instructions on label

***

Here’s some nutritional info on this dish:

 

Caribbean Jerk Nutrition

You can go a lot of different ways with the vegetables, but I chose to go with the zucchini and asparagus, in addition to my staple sweet mini peppers and sweet grape tomatoes. Also, I’m a big fan of pinto beans, but you can certainly change that up for black, kidney, or any other variety.

This dish took a little longer than most to make, although I cooked 5 servings of everything, so I’m sure cooking for 1-2 would be a lot quicker.

Enjoy!


Respectfully,

RJF

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