Rice and peas, jerk chicken, sweetcorn, tomatoes and mango

Rice and beans, jerk chicken, sweetcorn, tomatoes and mango

  • 3 tablespoons rice and peas (100g) (See recipe below)
  • 40g jerk chicken
  • 4 baby sweetcorn, steamed and cut in half (50g)
  • 3 cherry tomatoes, quartered (30g)
  • 1/4 mango, cut in cubes or slices (50g)


Rice and beans

This recipe makes 4 portions of about 100g 

  • 5 tablespoons water (150ml)
  • 100ml coconut milk (1/4 of a 400 ml can)
  • 1 teaspoon dried thyme 
  • 4 tablespoons dried white rice (120g)
  • 4 tablespoons drained red kidney beans (100g)
  1. Mix the water with the coconut milk and dried thyme, and add the rice. 
  2. Bring the mixture to the boil and then simmer for 15 minutes, stirring regularly until the rice is tender. 
  3. Add the kidney beans and stir well.

Jerk chicken seasoning

You can rub chicken breasts or thighs with a low-salt jerk seasoning rub. Use 1-2 teaspoons seasoning rub per chicken breast. Leave the chicken to marinate in the rub for several hours in the fridge, and then grill or bake the chicken until cooked all the way through.

This recipe makes enough rub for 4 chicken breasts.

  • 1 teaspoon allspice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon chilli powder
  • 1 teaspoon garlic puree 
  • 2 tablespoons vegetable oil

    1.     Mix all the ingredients together. 


Image removed.