Post Workout High Calorie Rice: Jerk Chicken with Coconut Rice and Beans Recipe

Fiery jerk chicken with creamy coconut rice and beans. This Caribbean plate is a post workout high calorie meal that brings the heat and the fuel.

Cook 60 min Difficulty NORMAL 690 kcal
#high protein
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Ingredients
Main ingredients
  • bone-in, skin-on chicken thighs 2 lbs
  • long grain white rice 2 cups
  • canned coconut milk 1 cup
  • low sodium chicken broth 2 cups
  • canned kidney beans (drained and rinsed) 1 cup
  • scallions (thinly sliced) 4 pieces
  • fresh thyme sprigs 4 pieces
Seasonings/Sauce
  • allspice (ground) 2 tsp
  • dried thyme 1 tsp
  • smoked paprika 1 tsp
  • garlic cloves (minced) 3 pieces
  • fresh ginger (grated) 1 tbsp
  • habanero or Scotch bonnet pepper (deseeded, minced) 1 piece
  • soy sauce 2 tbsp
  • brown sugar 1 tbsp
  • lime juice 1 tbsp
  • kosher salt 1 tsp
  • black pepper 1 tsp
Nutrition summary
Carbohydrates 70 g 40%
Protein 43 g 25%
Fat 24 g 35%
Serving size 420g
Cooking steps
  1. 1

    Combine allspice, dried thyme, smoked paprika, minced garlic, grated ginger, minced pepper, soy sauce, brown sugar, lime juice, kosher salt, and black pepper in a bowl to make the jerk marinade.

  2. 2

    Score the chicken thighs and coat thoroughly in the marinade. Let marinate for at least 30 minutes (or up to overnight in the fridge) to allow full flavor penetration.

  3. 3

    Preheat your oven to 425°F. Sear the marinated chicken thighs, skin side down, in a hot oven-safe skillet over medium-high heat for 4-5 minutes until nicely browned.

  4. 4

    Flip chicken, transfer the skillet to the oven, and roast for 20-25 minutes until the chicken is cooked through (internal temp 175°F). Let rest off heat for 5 minutes to retain juices.

  5. 5

    Meanwhile, in a saucepan, rinse the rice until water runs clear. Add coconut milk, chicken broth, rinsed rice, kidney beans, scallions, and fresh thyme. Stir and bring to a simmer over medium heat.

  6. 6

    Reduce heat to low, cover, and cook for 18-20 minutes until rice is tender and liquid absorbed. Remove thyme stems and fluff gently with a fork before serving.

  7. 7

    Serve jerk chicken over coconut rice and beans; garnish with extra scallions if desired. Pour any pan juices over the chicken.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The backbone of this dish is bone-in, skin-on chicken thighs, which deliver moisture and flavor for the jerk marinade. The combination of allspice, ginger, and Scotch bonnet (or habanero) pepper, along with coconut rice and kidney beans, defines the Caribbean identity of the plate.
Q. How do I prevent the chicken from drying out during cooking?
To keep your jerk chicken juicy, sear the chicken thighs skin-side down first to render fat, then finish roasting in the oven until it reaches 175°F. Letting the chicken rest for 5 minutes before serving helps retain moisture inside the meat.
Q. What gives the coconut rice its creamy texture?
The creamy texture comes from using one cup of canned coconut milk simmered with chicken broth and rice. Covering and cooking on low heat ensures the rice gently absorbs the liquid for a rich, soft finish.
Q. What is the calorie and protein content per serving?
Each serving contains approximately 690 kcal and 43g of protein. This high-calorie, high-protein balance makes it suitable for post-workout recovery and muscle support.
Q. Which seasoning gives jerk chicken its classic flavor profile?
The combination of ground allspice, dried thyme, smoked paprika, and a touch of brown sugar, balanced with lime juice and hot pepper, creates the jerk marinade's signature spicy, aromatic, and slightly sweet flavor.
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