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Meal Prep Jerk Chicken with Pineapple Rice
- Category: Dinner |
Who said chicken and rice is boring? Here is a go-to meal prep of mine that tastes and looks amazing.
SERVES
4
COOKING TIME
35 mins
DIFFICULTY
simple
Is this recipe good for meal prep?
Absolutely. This jerk chicken traybake stores really well in the fridge for up to 3–4 days. Portion into containers with the rice, beans, and pineapple for easy, ready-to-eat lunches or dinners throughout the week.
Can I freeze this meal prep recipe?
Yes — it freezes well. Cook the chicken and rice mixture, allow to cool, then store in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating in the microwave or oven.
Can I make this recipe in one tray?
Yes — this is a perfect one-tray meal. The chicken, peppers, onion, pineapple, and beans can all cook together, reducing washing up and keeping the flavours deliciously combined.
How spicy is this jerk chicken recipe?
The heat depends on your jerk seasoning and whether you include the optional fresh red chilli. Adjust to your taste — it can be mild or pack a kick for spice lovers.
Can I use different types of rice?
Yes — basmati works best for this recipe, but you can swap for long-grain rice, brown rice, or even quinoa for a slightly different texture and extra fibre.
Is this meal prep recipe healthy?
Yes — it’s packed with lean protein from chicken, fibre from beans and rice, and vitamins from peppers and pineapple. Cooking in one tray with minimal oil keeps it lighter than many takeaway-style meals. For more healthy meal prep recipes like this, check out my cook book Air Fryer 30 Minute Meals.
Method
Step 1
Preheat the oven to 200°C/180°C fan. In a large ovenproof pan, toss the chicken thighs with 2 tablespoons of the jerk seasoning and 1 tablespoon of the olive oil. Sear the chicken over a medium heat for 3–4 minutes on each side until browned. Remove and set aside.
Step 2
Add the peppers, onion and rice to the same pan, mixing it into the chicken juices. Add the pineapple chunks with their juice, beans, and coconut milk. Season everything with salt and pepper, and stir to combine.
Step 3
Place the chicken thighs back on top of the rice mixture, skin-side up. Put the pan in the oven and bake for 30 minutes.
Step 4
Once cooked, remove from the oven and serve with some fresh coriander. Sprinkle with fresh chilli if you like some extra heat.
Ingredients
8 boneless, skin-on chicken thighs
4 tbsp jerk seasoning
2 tbsp olive oil
2 peppers, chopped
1 onion, finely diced
400g basmati rice, rinsed
425g tin pineapple chunks in juice
400g tin of black beans, drained and rinsed
400g tin of reduced-fat coconut milk
salt and pepper, to taste
fresh coriander, to garnish
fresh red chilli, finely chopped, to garnish (optional)
