JERK CHICKEN & MANGO BOWL
A fruity chicken salad with lentils and spice to make lunchtimes worth taking a break for
Provided by Chelsie Collins
Categories Lunch
Time 30m
Number Of Ingredients 10
Steps:
- The night before, heat oven to 200C/180C fan/ gas 6. Put the chicken in a roasting tin and rub with the jerk paste, olive oil and a little seasoning. Bake for 15 mins until it is cooked, then leave to cool.
- Build each bowl by putting half the lentils, chicken, spring onions, chilli, coriander and mango in each, with lime wedges at the side. Put yogurt in a separate pot with the mango chutney swirled through. Coat in the yogurt dressing just before eating
Nutrition Facts : Calories 660 calories, Fat 18 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 66 grams carbohydrates, Sugar 39 grams sugar, Fiber 11 grams fiber, Protein 54 grams protein, Sodium 3.3 milligram of sodium
GRILLED JERK CHICKEN WITH MANGO CILANTRO SALSA
Steps:
- Puree all the ingredients, except the chicken, in a food processor until almost smooth. Piece the chicken with a fork to make tiny holes. Place the chicken in a large shallow baking dish and rub the marinade into the chicken. Cover and refrigerate for 24 to 48 hours, depending on how intense you want the flavor to be. Preheat grill. Grill chicken on each side for 5 to 6 minutes or until cooked through.
- For the mango cilantro relish:
- Combine the mangoes, onion, cilantro, lime juice, and orange juice in a bowl and gently mix. Season to taste with salt and pepper.
JERK CHICKEN WITH MANGO QUINOA
Steps:
- Combine all ingredients in a pan and bring to a simmer. Cook 20 to 30 minutes, until the mango is broken down. Carefully blend hot mixture until smooth. Measure 1/3 cup for pesto. Reserve larger portion (approximately 2 cups) for quinoa.
- Heat butter and oil in a pan; add onion and garlic and sauté until onion is translucent. Add quinoa and cook for another 2 minutes, stirring constantly. Deglaze pan with white wine and allow to cook for 2 minutes to cook off alcohol. Add jerk seasoning, water and larger portion of mango puree. Reduce heat to low and cook 15 to 20 minutes, until quinoa is tender. Stir in crumbled goat cheese.
- Blend all ingredients until well combined but still has a grainy texture. Reserve.
- Combine all ingredients in a bowl and gently fold until well blended. Reserve.
- Mix the canola oil and jerk seasoning. Toss with chicken until the seasoning is evenly distributed. Place on a well-oiled grill and cook until the chicken reaches an internal temperature of 165˚F, 5 to 7 minutes on each side. Remove from grill and let rest 5 minutes.To plate, arrange 3 oz sliced chicken on plate with quinoa. Top with Mango Topper and garnish with Mango Pesto.
MANGO BARBECUED JERK CHICKEN THIGHS
"I like my food bursting with flavor, so I love to experiment with all different ethnic recipes. Sweet, tangy barbecue sauce goes well with the heat of the jerk-seasoned marinade in this recipe. Ease of prep plus an appealing presentation make it great for entertaining. And friends always come back for seconds!" -Karen Cambiotti, Stroudsburg, Pennsylvania
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 4 servings.
Number Of Ingredients 16
Steps:
- In a large resealable plastic bag, combine the first five ingredients; add the chicken. Seal bag and turn to coat; refrigerate for 8 hours or overnight. , For barbecue sauce, in a small bowl, combine the chutney, lime juice, honey, mustard, five-spice powder and ginger; set aside. In another small bowl, combine the cilantro, sesame seeds and orange zest; set aside., Drain and discard marinade. Broil chicken 4-6 in. from the heat for 7 minutes. Turn and broil for 6 minutes. Baste with half of the barbecue sauce. Broil 3-5 minutes longer or until chicken juices run clear. Place on a serving dish. Sprinkle cilantro mixture over chicken. Serve with remaining sauce.
Nutrition Facts : Calories 232 calories, Fat 9g fat (2g saturated fat), Cholesterol 76mg cholesterol, Sodium 297mg sodium, Carbohydrate 14g carbohydrate (9g sugars, Fiber 0 fiber), Protein 21g protein. Diabetic Exchanges
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- Toast the quinoa in a small pan set over a medium heat for 5 minutes, stirring constantly, until dry and fragrant. Stir in 375ml water and season well. Bring to the boil over a high heat, then reduce the heat to low and simmer, covered, for 15 minutes, until the liquid is absorbed and the quinoa is tender. Remove from the heat and let stand for 5 minutes before fluffing up the quinoa with a fork. Transfer to a large bowl and let cool slightly.
- Meanwhile, put the chicken between two pieces of clingfilm and use a rolling pin to flatten to a thickness of approximately 1cm. Rub the jerk seasoning into the chicken then season well and mist all over with cooking spray. Mist a large nonstick griddle pan with cooking spray and set over a medium-high heat. Griddle the chicken for 5 minutes on each side, thentransfer to a plate and let rest for 5 minutes – you may need to do this in batches.
- To make the salad dressing, whisk together the lime juice and olive oil, then season to taste and stir in the zest and onion.
- Add the mango, pepper, herbs and spring onions to the quinoa. Drizzle over the dressing and toss to combine. Divide between plates, scatter over the extra coriander and serve with the chicken and lime wedges on the side.
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- Set small saucepan over medium heat. Add quinoa and cook, stirring frequently, until dry and fragrant, about 5 minutes. Stir in water and 1/4 tsp salt; bring to boil over high heat. Reduce heat to low and simmer, covered, until liquid is absorbed and quinoa is tender, about 15 minutes. Remove from heat and let stand 5 minutes. Fluff quinoa with fork. Transfer to large bowl and let cool slightly.
- Meanwhile, to make dressing, whisk together lime zest and juice, oil, 1/4 tsp salt, and pepper in small bowl. Stir in onion.
- Sprinkle both sides of chicken cutlets with jerk seasoning and remaining 1/4 tsp salt. Spray ridged grill pan with nonstick spray and set over medium-high heat. Place chicken on grill pan and grill until cooked through, about 3 minutes per side.
- Add mango, bell pepper, mint, cilantro, and scallions to quinoa in bowl; pour dressing over and toss to coat. Divide chicken and quinoa evenly among 4 plates. Serve with lime wedges.
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