Caribbean Jerk Chicken & Coconut Rice Bowls ~ High Protein High Fiber Meal Prep
Bring a taste of the Caribbean to your meal prep with our Jerk Chicken & Coconut Rice Bowls. Tender spiced chicken is served with creamy coconut rice, hearty kidney beans and fresh vegetables for a balanced, high-protein meal that’s as satisfying as it is easy to make. Perfect for lunches or quick weeknight dinners, these bowls are full of bold flavor and keep well throughout the week.
Our college aged kids declared this one “a keeper” – they loved to make it and eat it!
Make Ahead Tips
- Store in airtight containers in the refrigerator for up to 4 days.
- Reheat the chicken, rice and beans until piping hot, then garnish with the fresh coriander and a squeeze of extra lime juice before serving, if desired.
This is the next recipe in our new series: 4 Week High Protein High Fiber Meal Plan!
I’m using my 20 years as a Registered Dietitian to create a simple, healthy meal plan for our college kids – and sharing them with you too! These are simple to make recipes that will help you have a healthy diet with modest effort.
About our High Protein High Fiber Meal Plan:
- It will have 32 recipes to cover four weeks:
- 2 make-ahead breakfasts
- 3 Main meals
- 3 healthier snacks
- Each recipe will be simple to make – our college kids need this – but really, who doesn’t?
- The recipes will have prep time of 15 minutes or less. (Cook times may be a bit longer – but will be passive oven baking time vs. standing at the stove.)
- The recipes will focus on healthy ingredients with a view to the satiety and muscle preserving benefits of higher protein ingredients.
- AND a focus on the nutrients and fiber that plants are essential for.
- You can find all the recipes here.
Caribbean Jerk Chicken & Coconut Rice Bowls
Serves: 4
Approx. per serving: 41g protein | 6g fiber
Ingredients
- 1 cup brown rice, uncooked (200g) ~ Make it faster by trying Parboiled Brown Rice!
- ¾ cup light coconut milk (200ml)
- ¾ cup water (200ml)
- 1 lb chicken breast, diced (500g)
- 1 Tbsp olive oil (15ml)
- 1 Tbsp jerk seasoning
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- ½ lime
- 1 can (14 oz / 400g) kidney beans, drained and rinsed
- 1 red bell pepper
- 2 green onions
- Fresh coriander (cilantro)
Instructions
1. Cook the brown rice with the coconut milk and water according to the package instructions.
2. Slice the red bell pepper, slice the spring onions, chop the fresh coriander and juice the lime.
3. In a bowl, toss the diced chicken with the olive oil, jerk seasoning, smoked paprika, garlic powder, salt and black pepper.
5. Stir in the lime juice.
6. Warm the kidney beans in a small saucepan or microwave until heated through.
Caribbean Jerk Chicken & Coconut Rice Bowls (High Protein High Fiber)
Bring a taste of the Caribbean to your meal prep with our Jerk Chicken & Coconut Rice Bowls. Tender spiced chicken is served with creamy coconut rice, hearty kidney beans and fresh vegetables for a balanced, high-protein meal that’s as satisfying as it is easy to make.
Ingredients
- 1 cup brown rice, uncooked , (200g) ~ Make it faster by trying Parboiled Brown Rice!
- ¾ cup light coconut milk , (200ml)
- ¾ cup water , (200ml)
- 1 lb chicken breast, diced (500g)
- 1 Tbsp olive oil , (15ml)
- 1 Tbsp jerk seasoning
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- ½ lime
- 1 can kidney beans , drained and rinsed (14 oz / 400g)
- 1 red bell pepper
- 2 green onions
- Fresh coriander (cilantro)
Instructions
- Cook the brown rice with the coconut milk and water according to the package instructions.
- Slice the red bell pepper, slice the spring onions, chop the fresh coriander and juice the lime
- In a bowl, toss the diced chicken with the olive oil, jerk seasoning, smoked paprika, garlic powder, salt and black pepper.
- Heat a large frying pan over medium-high heat and cook the chicken for 6–8 minutes, or until browned and cooked through.
- Stir in the lime juice.
- Warm the kidney beans in a small saucepan or microwave until heated through.
- Divide the coconut rice evenly between four meal prep containers,
- Top with the jerk chicken, kidney beans and sliced red bell pepper.
- Finish with the sliced spring onions and chopped fresh coriander before serving.
Notes
Make Ahead Tips
- Store in airtight containers in the refrigerator for up to 4 days.
- Reheat the chicken, rice and beans until piping hot, then garnish with the fresh coriander and a squeeze of extra lime juice before serving, if desired.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 392Total Fat: 13gSaturated Fat: 5gUnsaturated Fat: 8gCholesterol: 97mgSodium: 554mgCarbohydrates: 28gFiber: 6gSugar: 4gProtein: 41g
More of our High Protein High Fiber Meal Ideas:
- Delicious No Bake Chocolate Peanut Butter Protein Bars ~ (9g Protein & 6g Fiber each)!
- Roasted Vegetable & Feta Egg Bake ~ High Protein, High Fiber Breakfast Recipe
- Roasted Vegetable Thai Peanut Chicken and Noodles (a Super Tasty High Protein High Fiber Recipe)
- Delicious Chicken Breakfast Sandwich Recipe ~ McMuffins made High Protein High Fiber
Robin Hicken is a Home Design and DIY Creator with over 30 years of experience, a Nutritionist and former Registered Dietitian.
