Dinner

Jerk Chicken with Rice and Peas

Name: Jerk Chicken with Rice and Peas
Prep time: 25 min
Total time: 25 min
Yield: 2 servings
Ingredients: 360 g Chicken thigh, skinless and boneless; 40 g Spring onion; One scotch bonnet, or two red chillies Fresh red chilli; 3 cloves, about 9 g Garlic; A small bunch, leaves stripped Fresh thyme; Half a teaspoon, with a good grind of black pepper and allspice if you have it Ground cinnamon; 1 tbsp (15 g) Tamari; 10 g Honey; Of a lime Lime juice; 120 g Basmati rice; 200 g Red kidney beans, tinned and drained; 120 ml Reduced-fat coconut milk, tinned

Thighs in a scotch bonnet, thyme and spring onion marinade, grilled, with rice cooked in coconut milk with kidney beans. 49 g of protein for 606 kcal a serving.

Calories: 606kcal
Protein: 49g
Fat: 13g
Carbs: 71g

Per serving, makes 2. 25 minutes of work, then overnight to marinate if you can; two hours at least. Published 8 September 2026.

Allergens

Soya

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Chicken thigh, skinless and boneless360 g
Weighed raw. The same piece weighed after cooking has lost water, so the protein per gram is higher and the total would come out about a quarter over.
Spring onion40 g
Fresh red chilliOne scotch bonnet, or two red chillies
Garlic3 cloves, about 9 g
Fresh thymeA small bunch, leaves stripped
Ground cinnamonHalf a teaspoon, with a good grind of black pepper and allspice if you have it
Tamari1 tbsp (15 g)
Honey10 g
Lime juiceOf a lime
Basmati rice120 g
Dry weight, before cooking.
Red kidney beans, tinned and drained200 g
A small tin, drained. Drained weight.
Reduced-fat coconut milk, tinned120 ml

Method

Blend the spring onion, chilli, garlic, thyme, cinnamon, tamari, honey and lime into a paste. Slash the thighs, rub it in and leave in the fridge for as long as you have.
Rinse the rice, put it in a pan with the beans, coconut milk, 200 ml of water and a pinch of salt. Bring to the boil, cover, and cook on the lowest heat for twelve minutes, then leave off the heat for ten.
Grill the thighs on a rack under a medium-hot grill for eight minutes a side until blackened in places and no longer pink at the bone side. Rest for five minutes.
Fork the rice through and serve with the chicken.

Worth knowing

Allspice is the jerk spice and is not in the table, so it appears in the cinnamon line as an optional extra rather than as a weight. Cinnamon, black pepper and thyme get you close.
Rice and peas is usually made with a full-fat tin. Reduced-fat coconut milk at 60 ml a serving is 44 kcal against 102.

Other dinner recipes that share ingredients with this one, or every dinner at 600 calories a serving and over.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.