Caribbean Chicken Bowls with Coconut Rice

Need a gluten free and dairy free main course? Caribbean Chicken Bowls with Coconut Rice could be a spectacular recipe to try. For $2.8 per serving, this recipe covers 34% of your daily requirements of vitamins and minerals. One portion of this dish contains roughly 21g of protein, 48g of fat, and a total of 816 calories. This recipe serves 4. This recipe is typical of Central American cuisine. From preparation to the plate, this recipe takes around 1 hour and 15 minutes. This recipe from Cook Nourish Bliss has 435 fans. If you have garlic, olive oil, fresh cilantro, and a few other ingredients on hand, you can make it. All things considered, we decided this recipe deserves a spoonacular score of 94%. This score is amazing. Similar recipes include Caribbean Chicken Breast Over Coconut Rice with a Mango Salsa, One Pan Caribbean Jerk Chicken with Pineapple-Coconut Rice, and Caribbean Baked Salmon Plantain Noodle Bowls with Coconut Avocado Sauce {Paleo}.

Servings: 4

Preparation duration: 35 minutes

Cooking duration: 40 minutes

 

Ingredients:

1 large avocado, pitted and sliced

1 ½ cups uncooked brown basmati rice

½ cup chopped fresh cilantro

1 cup canned full-fat coconut milk

2 large cloves garlic, minced

1 (1-inch) piece ginger, grated

3 tablespoons freshly squeezed lime juice

1 tablespoon pure maple syrup

1/3 cup plus 2 tablespoons olive oil, divided

2 tablespoons olive oil

1 medium orange bell pepper, sliced

pinch of pepper

1 ½ to 2 cups chopped fresh pineapple

1 medium red bell pepper, sliced

1 medium red onion, sliced

¼ teaspoon fine sea salt

½ teaspoon fine sea salt

2 large boneless skinless chicken breasts, butterflied in half all the way through

2 ¾ cups water

Equipment:

bowl

whisk

ziploc bags

frying pan

sauce pan

Cooking instruction summary:

For the chicken:Add the cup olive oil, lime juice, garlic, ginger, maple syrup, salt and pepper to a small bowl. Whisk to combine. Add the chicken to a large ziplock plastic bag and pour in the majority of the marinade, reserving about cup for later. Seal the bag and use your fingers to mix everything together. Transfer the chicken to the refrigerator and let sit for 25 minutes.When the chicken is done marinating, set a large nonstick skillet over medium / medium high heat. Add in the remaining 2 tablespoons olive oil (if you used the pan for the veggies and it still has some oil, you can add a bit less). Add the chicken to the pan (shake off the excess marinade first) and sear for about 3 to 4 minutes, until lightly browned and the chicken releases easily. Flip the chicken pieces over and cook for an additional 3 to 5 minutes, or until browned and the internal temperature registers 165F. Remove from the pan and allow to rest for about 10 minutes before slicing (or you can cut into chunks).For the rice:While the chicken is marinating, add the rice, coconut milk, water and salt to a medium saucepan. Bring the mixture to a boil, give it a stir, then cover and turn down the heat to medium-low / low. Let simmer for about 30 to 40 minutes, or until the water is absorbed and the rice is tender. Turn off the heat and let stand for 5 to 10 minutes untouched. Fluff the rice with a fork and stir in the fresh cilantro.For the veggies:Set a large nonstick skillet over medium heat. Add in the olive oil. When hot, add in the onion, both peppers, the salt and pepper. Cook for about 5 to 7 minutes, until crisp tender. Remove to a bowl and cover loosely to keep warm (use this same skillet to cook the chicken!).To serve:Scoop some of the coconut rice into a bowl. Top with some of the chicken, the sauteed veggies, some pineapple and avocado. Drizzle with a touch of the reserved lime vinaigrette. Serve with the plantain chips and lime wedges, if desired.

 

Step by step:

For the chicken

1. Add the cup olive oil, lime juice, garlic, ginger, maple syrup, salt and pepper to a small bowl.

2. Whisk to combine.

3. Add the chicken to a large ziplock plastic bag and pour in the majority of the marinade, reserving about cup for later. Seal the bag and use your fingers to mix everything together.

4. Transfer the chicken to the refrigerator and let sit for 25 minutes.When the chicken is done marinating, set a large nonstick skillet over medium / medium high heat.

5. Add in the remaining 2 tablespoons olive oil (if you used the pan for the veggies and it still has some oil, you can add a bit less).

6. Add the chicken to the pan (shake off the excess marinade first) and sear for about 3 to 4 minutes, until lightly browned and the chicken releases easily. Flip the chicken pieces over and cook for an additional 3 to 5 minutes, or until browned and the internal temperature registers 165F.

7. Remove from the pan and allow to rest for about 10 minutes before slicing (or you can cut into chunks).For the rice:While the chicken is marinating, add the rice, coconut milk, water and salt to a medium saucepan. Bring the mixture to a boil, give it a stir, then cover and turn down the heat to medium-low / low.

8. Let simmer for about 30 to 40 minutes, or until the water is absorbed and the rice is tender. Turn off the heat and let stand for 5 to 10 minutes untouched. Fluff the rice with a fork and stir in the fresh cilantro.For the veggies:Set a large nonstick skillet over medium heat.

9. Add in the olive oil. When hot, add in the onion, both peppers, the salt and pepper. Cook for about 5 to 7 minutes, until crisp tender.

10. Remove to a bowl and cover loosely to keep warm (use this same skillet to cook the chicken!).To serve:Scoop some of the coconut rice into a bowl. Top with some of the chicken, the sauteed veggies, some pineapple and avocado.

11. Drizzle with a touch of the reserved lime vinaigrette.

12. Serve with the plantain chips and lime wedges, if desired.


Nutrition Information:

Quickview
815k Calories
20g Protein
48g Total Fat
79g Carbs
35% Health Score
Limit These
Calories
815k
41%

Fat
48g
74%

  Saturated Fat
15g
100%

Carbohydrates
79g
27%

  Sugar
13g
15%

Cholesterol
36mg
12%

Sodium
530mg
23%

Get Enough Of These
Protein
20g
42%

Manganese
4mg
201%

Vitamin C
118mg
143%

Vitamin B6
1mg
62%

Vitamin B3
11mg
56%

Magnesium
179mg
45%

Vitamin A
2130IU
43%

Phosphorus
420mg
42%

Vitamin E
5mg
38%

Fiber
8g
34%

Vitamin K
35µg
34%

Vitamin B1
0.48mg
32%

Vitamin B5
3mg
30%

Potassium
1049mg
30%

Copper
0.57mg
28%

Folate
111µg
28%

Selenium
18µg
27%

Iron
4mg
24%

Zinc
2mg
18%

Vitamin B2
0.3mg
18%

Calcium
77mg
8%

Vitamin B12
0.11µg
2%

covered percent of daily need
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Food Trivia

There are 7,500 varieties of apples grown throughout the world, and if you tried a new variety each day, it would take you 20 years to try them all.

Food Joke

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