Description
Spice up your meals with vibrant Jerk Chicken Bowls featuring tender, juicy marinated chicken paired with a zesty, fresh mango salsa. This colorful, wholesome dish blends bold Caribbean spices with the sweetness and tang of mango salsa, served over a hearty grain base, perfect for quick weeknight dinners or meal prep.
Ingredients
Scale
Chicken and Marinade
- 4 boneless, skinless chicken thighs
- 2 tbsp jerk seasoning blend (natural)
- 2 tbsp olive oil
- 1 tbsp fresh lime juice
Mango Salsa
- 1 ripe fresh mango, diced
- 1/2 red bell pepper, finely diced
- 1/4 red onion, finely diced
- 2 tbsp fresh cilantro, chopped
- 1 tbsp apple cider vinegar (natural)
- 1 tsp olive oil
- Pinch of salt
Grain Base
- 1 cup cooked brown rice or quinoa
- 1 tsp fresh lime juice
- Pinch of salt
Garnishes (optional)
- Extra fresh cilantro leaves
- Thin lime wedges
Instructions
- Prepare the Jerk Chicken Marinade: In a bowl, combine the jerk seasoning blend (natural) with olive oil and fresh lime juice to create a vibrant and aromatic marinade. Coat the chicken thighs thoroughly and let them marinate for at least 30 minutes to soak in all the delicious flavors.
- Cook the Chicken: Heat a skillet over medium heat and cook the marinated chicken thighs for about 5-7 minutes on each side until golden brown and cooked through. The caramelization from cooking will boost the flavor, sealing in the spices and juices.
- Make the Mango Salsa: While the chicken cooks, dice the fresh mango, red bell pepper, and red onion finely. Toss these with chopped cilantro, apple cider vinegar (natural), olive oil, and a pinch of salt. The salsa should be fresh, tangy, and ready to refresh your palate alongside the spicy chicken.
- Prepare the Grain Base: Cook brown rice or quinoa according to package instructions. Fluff it with a fork and season lightly with fresh lime juice and a pinch of salt to make the base flavorful yet simple.
- Assemble the Bowls: Layer the grain base, then slice the jerk chicken and place it on top. Generously spoon the mango salsa over the chicken. Garnish with extra cilantro leaves and lime wedges for a bright and eye-catching finish.
Notes
- Marinate chicken longer for deeper flavor.
- Use freshly ground spices in the jerk blend for enhanced aroma.
- Avoid overcooking chicken to keep it juicy; cook until internal temperature reaches 165°F (74°C).
- Taste and adjust mango salsa acidity with lime juice or apple cider vinegar.
- Let assembled bowls rest a few minutes to marry the flavors.
- Prep Time: 40 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-frying
- Cuisine: Caribbean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 8g
- Sodium: 450mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 80mg
Keywords: jerk chicken, mango salsa, Caribbean, chicken bowls, healthy dinner, gluten free, meal prep
