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Using your best judgment is another one of the many ways you could make healthy choices from a lunch menu. This is best accomplished by analyzing meal pictures on a single menu. It’s also recommended that you avoid foods teeming with broccoli, cheese and sour cream. If your selection includes these fattening condiments, be sure to ask for a lesser amount.
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Even if after taking the aforementioned approaches, you’re not able to locate satisfying healthy foods in your lunch menu, you may choose to purchase a healthy side dish or drink. Water is an excellent option, especially in comparison to pop up. Salads make great side dishes, particularly the ones that are eaten with no salad dressing or dressing salad dressing. Naturally, you might want to take extra measures to make certain you opt for a healthy mealbut should you choose to forgo low calories for taste, require additional actions to make certain that you get some nutrition.
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The ingredients needed to cook Jerk Chicken w/ Black Bean Pineapple Salsa:
- Provide cooked rice
- You need Black Bean Pineapple Salsa
- Take pineapple tidbits
- Get can black beans, well rinsed
- Provide finely diced red onion
- Get coarsely chopped cilantro
- Prepare lime
- Take crushed red pepper
- Get salt, or to taste
- Prepare Jerk Chicken
- Prepare boneless, skinless chicken breasts (about 2/3 lb. each)
- Take jerk seasoning
- Get cooking oil
- Provide Garlic
- Provide Sweet Peppers, halved
Steps to make Jerk Chicken w/ Black Bean Pineapple Salsa:
- Begin cooking your rice first.
- While the rice is cooking, prepare the pineapple black bean salsa. Coarsely chop the pineapple tidbits into smaller pieces, similar in size to the black beans. Place the chopped pineapple, rinsed black beans, diced red onion, and chopped cilantro in a large bowl.
- Squeeze the juice of half the lime (about 1 Tbsp) over the ingredients in the bowl. Also add 1/4 tsp salt and a pinch of red pepper flakes (optional). Stir the ingredients together, give it a taste, and add more salt or lime juice if needed. Any unused lime will be cut into wedges for squeezing over the chicken before serving.
- Next, prepare the jerk chicken. Pat the chicken breasts dry with a paper towel. Place a piece of plastic wrap over the chicken to eliminate splatter, then gently pound the chicken breasts into an even thickness using either a rolling pin or a mallet. Sprinkle the jerk seasoning over both sides of the chicken and use your hands to rub it into the surface, making sure they're completely coated.
- Add the cooking oil to a large skillet, or preheat your grill. Once hot, add the chicken and garlic, and cook until well browned on both sides, and the chicken is completely cooked through (about 7 minutes each side). Add the sweet peppers after the first flip so it can pair the juices and turn half way through second side. It should no longer be pink in the center and the juices should run clear.
- For extra safety, use an instant ready meat thermometer and cook until the internal temperature reaches 165ºF.
- Transfer the cooked chicken to a clean cutting board and let it rest for five minutes. After five minutes, slice the chicken into 1/2-wide strips.
- To serve, place about a cup of cooked rice on a plate, or in your meal prep container, top with about a cup of the pineapple black bean salsa, and a few strips of the jerk chicken. Slice the remaining lime into wedges and squeeze fresh juice over the chicken just before eating.
- Serve and enjoy!
Served with a salsa of chargrilled pineapple chunks and creamy avocado this dish makes every day a sunny day. A quick and easy Fiery Jerk Chicken & Pineapple Salsa recipe, from our authentic Jamaican cuisine collection. Find brilliant recipe ideas and cooking tips Served with the essential base of coconut rice & peas, which aren't actually peas, but kidney beans. A pineapple, chilli and spring onion salsa brings. Jerk Chicken w/ Black Bean Pineapple Salsa.
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