Trusted Nutritionists

Menu

Jamaican Jerk Chicken (Breast) With Rice

≡ It’s spicy, smokey and packs a whole lot of flavour. If you’re after something easy, then this Jamaican Jerk chicken marinade is for you. I will be tweaking a recipe from Lacey Baier so that it’s healthier. Skip to 0:22 mins in the video below for the recipe.

Tutorial: Cooking Chicken Breast

Tutorial: Steaming Rice

  • Honest Prep Time: 5 Minutes
  • Cooking Time: 30 Minutes
  • Assembly: 1 Minute
  • Level Of Difficulty: Easy

Original Ingredients

For the marinade:

  • 1 tsp dried thyme
  • 1/2 tsp ground all spice
  • 1/5 Tb Sugar
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1.5 tsp garlic powder
  • 1/4 tsp cayenne
  • 2 Tb olive oil
  • 2 Tb lime juice

For The Rest:

  • Chicken breast, skinless
  • Rice (jasmine, basmati or brown)
  • Olive oil

Instructions

  1. Measure out the amount of chicken breast needed and place into a zip lock bag.
  2. Add in all the ingredients for the marinade and mix well. Store in the fridge for at least 30 minutes.
  3. Grill your chicken while the rice cooks. For a faster cook time, cut the chicken breast into smaller tenderloins and then cook.
  4. If you have any left over sauce, use that to baste the chicken.

CHOOSE YOUR PORTION SIZE

  • 13ml Oil, olive (grams)
  • 70g Chicken, breast, fat trimmed, grilled (grams)
  • 123g Rice, white, Jasmine, boiled, undrained (grams)
  • 92g Rice, white, Basmati, boiled, undrained (grams)
  • 84g Rice, brown, boiled (grams)
  • 2 Tb Tequila
  • 2 Tb Lime Juice
  • 2 tsp Chili Powder
  • 1 tsp Cumin
  • 2 cloves Minced Garlic
  • ½ tsp Mexican oregano
  • ½ tsp salt
  • 15ml Oil, olive (grams)
  • 80g Chicken, breast, fat trimmed, grilled (grams)
  • 140g Rice, white, Jasmine, boiled, undrained (grams)
  • 105g Rice, white, Basmati, boiled, undrained (grams)
  • 96g Rice, brown, boiled (grams)
  • 2 Tb Tequila
  • 2 Tb Lime Juice
  • 2 tsp Chili Powder
  • 1 tsp Cumin
  • 2 cloves Minced Garlic
  • ½ tsp Mexican oregano
  • ½ tsp salt
  • 17ml Oil, olive (grams)
  • 90g Chicken, breast, fat trimmed, grilled (grams)
  • 158g Rice, white, Jasmine, boiled, undrained (grams)
  • 118g Rice, white, Basmati, boiled, undrained (grams)
  • 108g Rice, brown, boiled (grams)
  • 2 Tb Tequila
  • 2 Tb Lime Juice
  • 2 tsp Chili Powder
  • 1 tsp Cumin
  • 2 cloves Minced Garlic
  • ½ tsp Mexican oregano
  • ½ tsp salt

Choose a plate with a bit more carbs and less meat:

350 Calories

  • 10 mls of olive oil
  • 52g of chicken breast, skinless / fat trimmed, cooked
  • 91g of cooked jasmine rice OR
  • 68g of cooked basmati rice OR
  • 62g of cooked brown rice

400 Calories

  • 12 mls of olive oil
  • 61g of chicken breast, skinless / fat trimmed, cooked
  • 108g of cooked jasmine rice OR
  • 81g of cooked basmati rice OR
  • 74g of cooked brown rice

450 Calories

  • 14 mls of olive oil
  • 71g of chicken breast, skinless / fat trimmed, cooked
  • 126g of cooked jasmine rice OR
  • 94g of cooked basmati rice OR
  • 86g of cooked brown rice

500 Calories

  • 15 mls of olive oil
  • 81g of chicken breast, skinless / fat trimmed, cooked
  • 144g of cooked jasmine rice OR
  • 107g of cooked basmati rice OR
  • 98g of cooked brown rice

550 Calories

  • 17 mls of olive oil
  • 91g of chicken breast, skinless / fat trimmed, cooked
  • 161g of cooked jasmine rice OR
  • 120g of cooked basmati rice OR
  • 110g of cooked brown rice

600 Calories

  • 19 mls of olive oil
  • 101g of chicken breast, skinless / fat trimmed, cooked
  • 179g of cooked jasmine rice OR
  • 133g of cooked basmati rice OR
  • 122g of cooked brown rice

650 Calories

  • 21 mls of olive oil
  • 111g of chicken breast, skinless / fat trimmed, cooked
  • 196g of cooked jasmine rice OR
  • 146g of cooked basmati rice OR
  • 134g of cooked brown rice

700 Calories

  • 23 mls of olive oil
  • 121g of chicken breast, skinless / fat trimmed, cooked
  • 214g of cooked jasmine rice OR
  • 159g of cooked basmati rice OR
  • 146g of cooked brown rice

750 Calories

  • 25 mls of olive oil
  • 131g of chicken breast, skinless / fat trimmed, cooked
  • 231g of cooked jasmine rice OR
  • 172g of cooked basmati rice OR
  • 158g of cooked brown rice

800 Calories

  • 27 mls of olive oil
  • 141g of chicken breast, skinless / fat trimmed, cooked
  • 249g of cooked jasmine rice OR
  • 185g of cooked basmati rice OR
  • 170g of cooked brown rice

850 Calories

  • 29 mls of olive oil
  • 151g of chicken breast, skinless / fat trimmed, cooked
  • 266g of cooked jasmine rice OR
  • 199g of cooked basmati rice OR
  • 182g of cooked brown rice

900 Calories

  • 31 mls of olive oil
  • 161g of chicken breast, skinless / fat trimmed, cooked
  • 284g of cooked jasmine rice OR
  • 212g of cooked basmati rice OR
  • 194g of cooked brown rice

950 Calories

  • 32 mls of olive oil
  • 171g of chicken breast, skinless / fat trimmed, cooked
  • 301g of cooked jasmine rice OR
  • 225g of cooked basmati rice OR
  • 207g of cooked brown rice

1000 Calories

  • 34 mls of olive oil
  • 181g of chicken breast, skinless / fat trimmed, cooked
  • 319g of cooked jasmine rice OR
  • 238g of cooked basmati rice OR
  • 219g of cooked brown rice

Choose a plate with equal meat and carb portions

350 Calories

  • 7 mls of olive oil
  • 77g of chicken breast, skinless / fat trimmed, cooked
  • 72g of cooked jasmine rice OR
  • 51g of cooked basmati rice OR
  • 47g of cooked brown rice

400 Calories

  • 9 mls of olive oil
  • 92g of chicken breast, skinless / fat trimmed, cooked
  • 85g of cooked jasmine rice OR
  • 60g of cooked basmati rice OR
  • 56g of cooked brown rice

450 Calories

  • 10 mls of olive oil
  • 107g of chicken breast, skinless / fat trimmed, cooked
  • 99g of cooked jasmine rice OR
  • 70g of cooked basmati rice OR
  • 65g of cooked brown rice

500 Calories

  • 12 mls of olive oil
  • 122g of chicken breast, skinless / fat trimmed, cooked
  • 112g of cooked jasmine rice OR
  • 80g of cooked basmati rice OR
  • 74g of cooked brown rice

550 Calories

  • 13 mls of olive oil
  • 137g of chicken breast, skinless / fat trimmed, cooked
  • 125g of cooked jasmine rice OR
  • 90g of cooked basmati rice OR
  • 83g of cooked brown rice

600 Calories

  • 14 mls of olive oil
  • 152g of chicken breast, skinless / fat trimmed, cooked
  • 138g of cooked jasmine rice OR
  • 100g of cooked basmati rice OR
  • 92g of cooked brown rice

650 Calories

  • 16 mls of olive oil
  • 167g of chicken breast, skinless / fat trimmed, cooked
  • 151g of cooked jasmine rice OR
  • 109g of cooked basmati rice OR
  • 101g of cooked brown rice

700 Calories

  • 17 mls of olive oil
  • 182g of chicken breast, skinless / fat trimmed, cooked
  • 164g of cooked jasmine rice OR
  • 119g of cooked basmati rice OR
  • 110g of cooked brown rice

750 Calories

  • 19 mls of olive oil
  • 197g of chicken breast, skinless / fat trimmed, cooked
  • 177g of cooked jasmine rice OR
  • 129g of cooked basmati rice OR
  • 119g of cooked brown rice

800 Calories

  • 20 mls of olive oil
  • 212g of chicken breast, skinless / fat trimmed, cooked
  • 190g of cooked jasmine rice OR
  • 139g of cooked basmati rice OR
  • 128g of cooked brown rice

850 Calories

  • 22 mls of olive oil
  • 227g of chicken breast, skinless / fat trimmed, cooked
  • 204g of cooked jasmine rice OR
  • 149g of cooked basmati rice OR
  • 137g of cooked brown rice

900 Calories

  • 23 mls of olive oil
  • 242g of chicken breast, skinless / fat trimmed, cooked
  • 217g of cooked jasmine rice OR
  • 158g of cooked basmati rice OR
  • 146g of cooked brown rice

950 Calories

  • 24 mls of olive oil
  • 257g of chicken breast, skinless / fat trimmed, cooked
  • 230g of cooked jasmine rice OR
  • 168g of cooked basmati rice OR
  • 155g of cooked brown rice

1000 Calories

  • 26 mls of olive oil
  • 272g of chicken breast, skinless / fat trimmed, cooked
  • 243g of cooked jasmine rice OR
  • 178g of cooked basmati rice OR
  • 164g of cooked brown rice

Choose a plate with more meat and fat

350 Calories

  • 15 mls of olive oil
  • 77g of chicken breast, skinless / fat trimmed, cooked

400 Calories

  • 18 mls of olive oil
  • 138g of chicken breast, skinless / fat trimmed, cooked

450 Calories

  • 20 mls of olive oil
  • 107g of chicken breast, skinless / fat trimmed, cooked

500 Calories

  • 23 mls of olive oil
  • 122g of chicken breast, skinless / fat trimmed, cooked

550 Calories

  • 26 mls of olive oil
  • 137g of chicken breast, skinless / fat trimmed, cooked

600 Calories

  • 29 mls of olive oil
  • 152g of chicken breast, skinless / fat trimmed, cooked

650 Calories

  • 32 mls of olive oil
  • 167g of chicken breast, skinless / fat trimmed, cooked

700 Calories

  • 35 mls of olive oil
  • 182g of chicken breast, skinless / fat trimmed, cooked

750 Calories

  • 37 mls of olive oil
  • 197g of chicken breast, skinless / fat trimmed, cooked

800 Calories

  • 40 mls of olive oil
  • 212g of chicken breast, skinless / fat trimmed, cooked

850 Calories

  • 43 mls of olive oil
  • 212g of chicken breast, skinless / fat trimmed, cooked

900 Calories

  • 46 mls of olive oil
  • 242g of chicken breast, skinless / fat trimmed, cooked

950 Calories

  • 49 mls of olive oil
  • 257g of chicken breast, skinless / fat trimmed, cooked

1000 Calories

  • 52 mls
  • 272g of chicken breast, skinless / fat trimmed, cooked

Go carb free with more fat

350 Calories

  • 15 mls of olive oil
  • 77g of chicken breast, skinless / fat trimmed, cooked

400 Calories

  • 18 mls of olive oil
  • 138g of chicken breast, skinless / fat trimmed, cooked

450 Calories

  • 20 mls of olive oil
  • 107g of chicken breast, skinless / fat trimmed, cooked

500 Calories

  • 23 mls of olive oil
  • 122g of chicken breast, skinless / fat trimmed, cooked

550 Calories

  • 26 mls of olive oil
  • 137g of chicken breast, skinless / fat trimmed, cooked

600 Calories

  • 29 mls of olive oil
  • 152g of chicken breast, skinless / fat trimmed, cooked

650 Calories

  • 32 mls of olive oil
  • 167g of chicken breast, skinless / fat trimmed, cooked

700 Calories

  • 35 mls of olive oil
  • 182g of chicken breast, skinless / fat trimmed, cooked

750 Calories

  • 37 mls of olive oil
  • 197g of chicken breast, skinless / fat trimmed, cooked

800 Calories

  • 40 mls of olive oil
  • 212g of chicken breast, skinless / fat trimmed, cooked

850 Calories

  • 43 mls of olive oil
  • 212g of chicken breast, skinless / fat trimmed, cooked

900 Calories

  • 46 mls of olive oil
  • 242g of chicken breast, skinless / fat trimmed, cooked

950 Calories

  • 49 mls of olive oil
  • 257g of chicken breast, skinless / fat trimmed, cooked

1000 Calories

  • 52 mls
  • 272g of chicken breast, skinless / fat trimmed, cooked

Go carb free with more meat

350 Calories

  • 7 mls of olive oil
  • 116g of chicken breast, skinless / fat trimmed, cooked

400 Calories

  • 9 mls of olive oil
  • 138g of chicken breast, skinless / fat trimmed, cooked

450 Calories

  • 10 mls of olive oil
  • 161g of chicken breast, skinless / fat trimmed, cooked

500 Calories

  • 12 mls of olive oil
  • 183g of chicken breast, skinless / fat trimmed, cooked

550 Calories

  • 13 mls of olive oil
  • 206g of chicken breast, skinless / fat trimmed, cooked

600 Calories

  • 14 mls of olive oil
  • 228g of chicken breast, skinless / fat trimmed, cooked

650 Calories

  • 16 mls of olive oil
  • 250g of chicken breast, skinless / fat trimmed, cooked

700 Calories

  • 17 mls of olive oil
  • 273g of chicken breast, skinless / fat trimmed, cooked

750 Calories

  • 19 mls of olive oil
  • 295g of chicken breast, skinless / fat trimmed, cooked

800 Calories

  • 20 mls of olive oil
  • 318g of chicken breast, skinless / fat trimmed, cooked

850 Calories

  • 22 mls of olive oil
  • 340g of chicken breast, skinless / fat trimmed, cooked

900 Calories

  • 23 mls of olive oil
  • 362g of chicken breast, skinless / fat trimmed, cooked

950 Calories

  • 24 mls of olive oil
  • 385g of chicken breast, skinless / fat trimmed, cooked

1000 Calories

  • 26 mls of olive oil
  • 407g of chicken breast, skinless / fat trimmed, cooked

Try Some Other Chicken Recipes

Wasabi Mayo Beef Tacos

Wasabi Mayo Beef Tacos ≡ Here’s a great video on how wasabi mayonnaise is made. This video is from SoDelicious.com. Please  ignore the chef cooking steak in the video… he butchers it. I’ll be providing my own recipe for this and modifying it. https://youtu.be/-Ws9eS3M_f8 Honest Prep Time: 5 Minutes Cooking Time: 30 Minutes Assembly: 1

Recipe Here »

Korean Fusion Tacos

Korean Fusion Tacos ≡ The perfect blend of sweet, spicy and salty. This adds a whole other twist to how you can eat tacos. This recipe is from SortedFood.com and i’ll modifying this recipe to make it healthier for you to eat. https://youtu.be/Batgn2rbIlE Honest Prep Time: 5 Minutes Cooking Time: 30 Minutes Assembly: 1 Minute

Recipe Here »

Tangy Beef Tacos

Tangy Beef Tacos ≡ Here’s your classic and delicious beef taco. It’s a lot easier to make then it looks and packs quite a flavour. This recipe is written by Bobby Parish from Flavcity.com and i’ll be modifying his recipe so it’s healthier and so you can eat it too. https://youtu.be/XQBqnhroqpE Honest Prep Time: 5

Recipe Here »

Continue Exploring

Menu