Jerk chicken with rice and peas

Jerk chicken with rice and peas
  • High protein
  • Low fat
  • Low phosphate
  • Low potassium
  • Low salt
  • Main meal
  • African & Caribbean
  • 9 hours or less

This high-protein meal is delicious and the fresh and spicy marinade gives a real depth of flavour to the chicken.

Chef

Dela Idowu and Haley Trim-Jones
Dela Idowu and Hayley Trim-Jones

Consider using brown rice for a healthier option.

Ingredients

Chicken

6 chicken legs, skin on, bone in

1 lemon, cut in half

1 onion, peeled and chopped

2 spring onions, chopped

2 red chilli peppers, chopped

3 cloves garlic, chopped

1 teaspoon Chinese 5 spice

1 teaspoon ground black pepper

1 tablespoon fresh thyme

1 teaspoon nutmeg

4 tablespoons reduced-salt soy sauce

100ml water

Rice

400g tin kidney beans, drained and rinsed

400ml tinned coconut milk

360g long grain rice, rinsed

1 red onion, peeled and chopped

3 cloves garlic, finely chopped

2 spring onions, chopped

6 sprigs fresh thyme

2.5cm fresh ginger root, grated

1 teaspoon allspice

500ml water

Method

  1. Step 1

    Squeeze the lemon’s juice over chicken legs and rub in. Put the onion, spring onions, chillies, garlic, herbs and spices into a food processor and blend to a coarse paste, add in soy sauce and 100ml of water and blend again. Pour the marinade into a shallow dish along with the chicken legs and thoroughly coat. Cover with cling fi lm and put into the fridge for at least 4 hours, but preferably overnight.

  2. Step 2

    Preheat oven to 180°C / 160°C fan / gas mark 4, remove marinated chicken from the fridge and put into an ovenproof dish, with all the marinade. Cover the dish with tin foil and roast for 50–60 minutes, turning once halfway through cooking.

  3. Step 3

    Prepare the rice and peas – put the kidney beans into a pan, add coconut milk, onion, garlic, spring onions, thyme, ginger, allspice and water. Bring to the boil. Add in the rice, stir and bring back to the boil. Turn heat down and cook until all the liquid has been absorbed (approx. 15 minutes for white rice, but brown rice will take longer and may require a little more water). Turn off the heat, cover with a lid and rest for 5 minutes.

  4. Step 4

    Once the chicken legs are fully cooked, juices will run clear when the thickest part of the leg is skewered. Serve one chicken leg per person, on a bed of rice and peas.

Food facts

Rice is the main source of carbohydrate in this dish. The value has been provided for those trained in insulin adjustment.

This recipe is low in potassium, when following quantities and serving sizes given, so is suitable if you have been advised to reduce the amount of potassium in your diet. It is also low in phosphate, but does contain some phosphate, mainly provided by the chicken, so if you have been prescribed a phosphate binder, take as directed.

This dish is high in protein and suitable for those advised to eat more protein, such as those receiving dialysis.

Consider using brown rice for a healthier option.

This recipe is best eaten freshly made.

Make sure the chicken is fully cooked through.