Jerk chicken and bean pilaf
Chef
Ingredients
120g brown rice, rinsed (or a 200-250g pouch of cooked wholegrain rice)
1 tablespoon vegetable oil
2 frozen mini corn on the cobs
1 small red onion, finely sliced
2 medium carrots, diced into small cubes
150g chicken thigh fillets, boneless and skinless, cut into strips
2 teaspoons jerk seasoning (ideally with no added salt)
1 small green chilli, deseeded (optional) and sliced
1 clove garlic, finely chopped
200g tin of red kidney beans, drained and rinsed
To serve
1 lime, cut into wedges (optional)
Small handful coriander, roughly chopped (optional)
Method
-
Step 1
Put the rice into a pan with double the amount of water, bring to boil, put a lid on and turn heat down, cook for 12 minutes, checking to add more water if needed. If using a cooked rice pouch, skip this step.
-
Step 2
In a separate saucepan, add the corn on the cobs and cover with water, bring to boil, then reduce to a low heat until cooked, about 5 minutes. Turn off heat and set aside.
-
Step 3
Heat the oil in a pan over a medium heat and fry the onion and carrots for 5 minutes. Add in the chicken and fry for another 6 minutes. Add in the jerk seasoning, chilli and garlic and cook for a further minute. Add the cooked rice into the chicken mix along with the beans. Mix thoroughly and heat through until the beans are warm.
-
Step 4
Drain the corn on the cobs. Serve the dish with the corn on the cob, lime wedges and coriander scattered over the top.
Food facts
The rice is the main source of carbohydrate in this recipe, and the value has been provided for those who have been trained in insulin adjustment.
This recipe is low in potassium, when following the quantities and serving sizes given. It’s suitable for those advised to reduce potassium in their diet. This recipe is also low in phosphate, however, it does contain some phosphate, mainly provided by the chicken, beans and rice, therefore if you have been prescribed a phosphate binder, you should take as directed.
This recipe is source of protein, therefore suitable for those advised to eat more protein, such as those receiving dialysis. If you have been advised to eat less protein, you may wish to halve, or omit, the amount of chicken and increase the kidney beans.
This dish is best eaten freshly-made.
If you can’t buy low-salt jerk seasoning, make your own: 1 teaspoon allspice, 2 teaspoons cumin, 1 teaspoon dried sage, 1 teaspoon dried thyme, ½ teaspoon nutmeg and ¼ teaspoon cayenne.