Description
Jerk Chicken Bowls with Mango Salsa combine spicy grilled chicken thighs or breasts marinated in a vibrant jerk seasoning blend with a sweet and tangy fresh mango salsa. Served over a fluffy base of jasmine or brown rice, this colorful and nutritious meal balances heat and sweetness perfectly, making it ideal for lunch or dinner anytime.
Ingredients
Scale
Chicken and Marinade
- 1 lb chicken thighs or breasts
- 2 tbsp jerk seasoning blend (including allspice, thyme, scotch bonnet pepper powder)
- 1 tbsp vegetarian Worcestershire sauce (natural)
- 1 tbsp olive oil
- 1 tbsp fresh lime juice (natural)
Mango Salsa
- 1 ripe fresh mango, finely diced
- 1/2 cup red bell pepper, finely diced
- 1/4 cup red onion, finely diced
- 2 tbsp fresh cilantro, chopped
- 1 tbsp fresh lime juice (natural)
- 1 tsp olive oil
Base and Garnishes
- 2 cups cooked jasmine or brown rice
- Additional fresh cilantro, for garnish
- Optional: thinly sliced green onions for garnish
- Optional: toasted pumpkin seeds or sliced almonds for crunch
Instructions
- Marinate the Chicken: In a bowl, combine jerk seasoning, vegetarian Worcestershire sauce (natural), olive oil, and fresh lime juice (natural). Thoroughly coat the chicken thighs or breasts with the marinade. Cover and refrigerate for at least 30 minutes to allow the flavors to infuse the meat.
- Prepare the Mango Salsa: While the chicken marinates, finely dice the fresh mango, red bell pepper, and red onion. In a separate bowl, mix these diced ingredients with chopped cilantro, fresh lime juice (natural), and olive oil. Stir well and set aside to let the flavors meld.
- Cook the Chicken: Grill or pan-sear the marinated chicken over medium-high heat until fully cooked through and slightly charred at the edges to enhance flavor. Once cooked, let the chicken rest briefly before slicing into bite-sized pieces for easy eating.
- Assemble Your Bowl: Place a generous scoop of cooked jasmine or brown rice into each bowl as the base. Layer the sliced jerk chicken on top, followed by a healthy scoop of mango salsa. Garnish with extra fresh cilantro and optional toppings like sliced green onions or toasted pumpkin seeds for added texture and flavor.
Notes
- Use fresh spices by grinding them yourself for the jerk seasoning to enhance flavor.
- Marinate chicken for at least 30 minutes and up to 24 hours to deepen taste.
- Adjust the amount of scotch bonnet pepper powder to control heat level according to your preference.
- Prepare mango salsa just before serving to maintain freshness and texture.
- Allow chicken to rest after cooking to retain juices and tenderness.
- Prep Time: 40 minutes
- Cook Time: 15 minutes
- Category: Appetizers
- Method: Grilling
- Cuisine: Caribbean
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 12g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 3g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 75mg
Keywords: jerk chicken, mango salsa, grilled chicken bowl, spicy chicken, Caribbean recipe, healthy lunch, gluten free
