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Meal Prep Jerk Chicken Bowls
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5 from 2 votes

Jerk-Inspired Chicken Rice Bowls {Meal Prep Lunch}

These Jerk-Inspired Chicken Rice Bowls are the most delicious meal prep lunch idea with mango salsa, homemade jerk marinade and brown rice.
Prep Time15 mins
Cook Time20 mins
Total Time35 mins
Course: Main Dish
Cuisine: American, Caribbean
Servings: 4 bowls
Calories: 557kcal

Ingredients

  • 1 lb chicken breasts, diced
  • 2 cups cooked brown rice
  • 2 cups sugar snap peas
  • 1 jalapeno pepper, sliced
  • 1 avocado, diced

Jerk-inspired marinade

  • 1 tbsp olive oil
  • 1 tbsp lime juice
  • 1 tbsp brown sugar
  • 1 tbsp soy sauce
  • 1 sweet onion
  • 2 cloves garlic
  • 2 tsp allspice
  • 1 tsp thyme
  • 1 tsp nutmeg
  • 2 scotch bonnet peppers deseeded
  • 1 tsp salt

Mango Salsa

  • 1 mango
  • 1/2 red pepper, diced
  • 1 small red onion, diced
  • 1/3 cup cilantro
  • 1 tbsp lime juice
  • 1/2 tsp salt

Instructions

  • Preheat oven to 425 F. In a food processor or Magic Bullet, blend all ingredients for Jerk-inspired marinade together. Pour overtop of chicken in an oven-safe dish and bake for 20-25 min until chicken is fully cooked.
  • Meanwhile, mix together mango salsa and cook rice according to package directions on the stovetop or in a rice cooker.
  • Remove chicken from oven and let cool. Cut into 1-inch cubes and toss in remaining sauce from oven-safe dish.
  • Add rice, chicken, snap peas, mango salsa, diced avocado and sliced jalapenos to each bowl. Serve and enjoy!

Video

Notes

For a milder jerk sauce, use poblano peppers instead of scotch bonnet peppers.
Use pineapple or peach instead of mango for a summer-inspired salsa.
Store any leftovers in the fridge for up to 4 days. Keep the mango salsa, snap peas and avocado separate if you plan on reheating this dish.
Freeze the chicken and rice for up to 3 months. Defrost in the fridge overnight or reheat from frozen.

Nutrition

Calories: 557kcal | Carbohydrates: 74g | Protein: 33g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 1274mg | Potassium: 1295mg | Fiber: 10g | Sugar: 25g | Vitamin A: 2899IU | Vitamin C: 130mg | Calcium: 97mg | Iron: 4mg