Jerk Chicken & Caramelised Onion Brown Rice
with Charred Corn Salsa & Zesty Yoghurt
- Milk
Has nutritious flavour ever looked better than this? Bring in all the goodies for your body with mildly spiced chicken, sitting on top of a cushion of brown rice, peppered with caramelised onion. Don’t forget the smokey corn salsa to add a burst of green to the bowl. *This recipe is under 650kcal per serving.* *The recent wet and cold weather across New Zealand has impacted our regular supply of fresh ingredients and as such, what you receive may be slightly different to what’s pictured. Don’t worry, your recipe will be just as delicious!*
Ingredients
1 packet
brown rice
1
cucumber
1 bag
baby spinach leaves
1
Brown Onion
½
lemon
1 tin
sweetcorn
1 packet
chicken breast
2 clove
garlic
1 packet
Greek-Style Yoghurt
(Contains: Milk; )
1 sachet
Mild Caribbean Jerk Seasoning
Not included in your delivery
1
olive oil
1 tbs
balsamic vinegar
1 tsp
honey
1 tsp
brown sugar
Nutrition Values
Utensils
Cooking Steps
• Finely chop garlic. • Half-fill a medium saucepan with water. Add brown rice and a generous pinch of salt. • Bring to the boil over high heat and cook, uncovered, until tender, 25-30 minutes. Drain rice and set aside. • Return the saucepan to medium heat with a dash of olive oil. Cook garlic until fragrant, 1-2 minutes. • Return rice to the saucepan and stir to combine. Remove from heat.
• Meanwhile, roughly chop cucumber and baby spinach leaves. Thinly slice onion. Zest lemon to get a pinch, then slice into wedges. Drain sweetcorn. • In a small bowl, combine Greek-style yoghurt and lemon zest. Season to taste and set aside. • Heat a large frying pan over high heat. Cook sweetcorn until lightly browned, 4-5 minutes. Transfer to a medium bowl.
TIP: Cover the pan with a lid if the corn kernels are “popping” out.
• Return frying pan to medium-high heat with a drizzle of olive oil. Cook onion, stirring, until softened, 5-6 minutes. • Reduce heat to medium. Add the balsamic vinegar, brown sugar and a splash of water and mix well. Cook until dark and sticky, 3-5 minutes. Transfer to a second small bowl.
• Meanwhile, place your hand flat on top of each chicken breast and slice through horizontally to make two thin steaks. • In a second medium bowl, combine chicken, mild Caribbean jerk seasoning, a pinch of salt and a drizzle of olive oil. • Return frying pan to medium-high heat with a drizzle of olive oil. Cook chicken until cooked through, 3-5 minutes each side (cook in batches if your pan is getting crowded). • Remove pan from heat, then add the honey and a splash of water, turning chicken to coat.
TIP: The chicken is cooked through when it's no longer pink inside.
TIP: The spice blend will char slightly in the pan, this adds to the flavour!
• While the chicken is cooking, add baby spinach, cucumber, a squeeze of lemon juice and a drizzle of olive oil to the bowl with charred corn. Toss to combine and season to taste. • When the brown rice is done, stir through caramelised onion and season generously with salt and pepper.
• Slice jerk chicken. • Divide caramelised onion brown rice between bowls. Top with jerk chicken and charred corn salsa. • Serve with zesty yoghurt and any remaining lemon wedges. Enjoy!
