Ingredients
• For The Chicken And Sauce
• 4 Chicken Breasts
• ½ Bunch Of Spring Onions, roughly chopped
• 2 Tbsp Thyme Leaves, wood removed
• 4 Cloves Of Garlic, peeled
• 1 Thumb Of Ginger, peeled and roughly chopped
• 2 Hot Chillies, roughly chopped
• 2 Tbsp Soy Sauce
• 2 Limes, Zest And Juice
• 1 Tbsp Honey
• 1 Tbsp Jerk Seasoning
• 150ml Extra Virgin Olive Oil
• For The Rest
• 2 Mugs Of Wholegrain Rice
• 2 Avocados
• ½ Pineapple
• 2 Ripe Tomatoes
• 1 Red Onion
• 1 Lime Juice And Zest
• 4 Tbsp Extra Virgin Olive Oil
• 1 Bunch Of Fresh Coriander
• Salt And Pepper
Method
- This awesome grilled chicken rice bowl is a perfect meal prep dish that’s packed with protein, wholegrain carbs and most importantly FLAVOUR. To start this dish pre-heat your oven to 180?c. Grab a blender (a stick blender will be perfect or a pestle & mortar) and place the spring onions, garlic, thyme, ginger, lime juice & zest (keep back your waste limes, I’ve a cool trick later in the recipe for these), soy, honey, jerk, chilly and olive oil. Blend until smooth, adjust the thickness with water if needed. Season with salt and pepper.
- Grab the chicken breasts and cut in half with a horizontal cut. Place into a bowl or tray and pour over some of the sauce keeping some back to use as a sauce. Set this aside for 20 minutes.
- In the meantime, prepare the rest of the elements, next up is the salsa. Grab the pineapple, peel, remove the core and dice, dice the tomatoes and finally dice the red onion. Place all this into a bowl and mix in the lime juice & zest and the olive oil, season, mix and set aside.
- Grab the avocadoes, cut around the stone, discard it and remove the green flesh. Roughly dice the avocado and set aside.
- For the rice place the two mugs of rice into a cold sauce pan and top with 5 mugs of cold water. Now for my trick, grab those squeezed limes and pop them into the pot along with some coriander stalks (there is coriander above in the recipe for garnishing, rather than
- throwing away the stalks keep them) this will give the rice an amazing fresh and fragrant kick.
- Place the pot on a medium heat and bring to the simmer. Reduce the heat to low and cover with a lid. Cook for 10 to 15 minutes until the water has evaporated and the rice is tender. Set aside off the heat with the lid covering until needed. To finish it all off grab a griddle pan and place on a high heat. Once hot add the chicken in batches browning up both sides. Place the chicken on a tray and roast in the oven for 10 minutes to cook through. Once cooked remove the chicken from the oven. Grab your bowls, place a good scoop of rice into each bowl, top with the chicken to one side, add the salsa next to the chicken and avocado next to the salsa. To finish drizzle with the leftover sauce and garnish with picked coriander leaves.
- If you are going to keep this recipe for meal prep only place the rice and chicken into the lunch box or tub and place your tubs into the fridge uncovered to cool down as quickly as possible. I like to put the sauce, salsa and avocado into a separate small lunch box or even sambo bags so that I can microwave the chicken and rice with ruining the freshness of the sides.
