Low-Carb Jerk Chicken Bowl RecipeApril 19, 2019
The inspiration for this easy low-carb jerk chicken bowl developed after going to one of my favorite local restaurants. It was super yummy and I thought. “I bet I could make this at home!” And better yet, I bet I could make it low-carb for all my Bariatric Meal Prep fans.
Low-Carb Jerk Chicken Bowl Recipe
Recipe by: Kristin Willard, RDN
Makes 4 servings
Jerk Chicken Seasoning
- 1 tablespoon brown sugar
- 1 tablespoon dried thyme
- 2 teaspoon allspice
- 2 teaspoon paprika
- 1 teaspoon cinnamon
- 1 teaspoon ground ginger
- 1 teaspoon ground cloves
- 1 teaspoon cayenne pepper
- 1 teaspoon salt
- 1/4 teaspoon ground black pepper
For Jerk Chicken Bowls
- 1 lb chicken breasts
- 1 tablespoon and 1 tsp extra virgin olive oil, divided
- 1.5 cups cauliflower rice
- 1 teaspoon olive oil
- 1 red bell pepper, cut into large chunks
- 1/2 onion, thinly sliced
- 1/2 cup pineapple
- 1 avocado, cut into fourths
- 1/4 cup black beans (optional garnish)
- Pre-heat oven to 425 F.
- Combine seasonings together in a small bowl.
- Rub seasonings and 1 tablespoon of olive oil all over chicken until evenly distributed. You likely will not use all of the seasonings. Place on baking dish and place in pre-heated oven. Cook for 25-30 minutes or until internal temperature reaches 165 F.
- While chicken is cooking, heat 1 teaspoon of olive oil in a frying pan. Add cauliflower rice and saute for 1-2 minutes. Remove from heat.
- Next, add bell peppers and onions to a frying pan and saute until tender-crisp, about 5 minutes. Remove from heat.
- Once the chicken is done, remove from oven. Slice chicken.
- If eating immediately, layer chicken on top of cauliflower rice and top with bell peppers, onions, pineapple, avocado, and black beans if you are using.
- If meal prepping, add each item to the meal prep container. Will make about 4-5 containers depending on large your portion sizes are.
- Pureed: Not recommended
- Soft Diet: Prepare chicken as normal. Steam peppers and onions instead of sauteeing them. Omit the pineapple and consider mango instead if your surgery center allows fruit at this stage.
- Regular: Serve as is. Consider serving with brown rice for your family.
Nutritional Info Per Serving
Calories 296; Carbohydrates 17.6 grams; Fat 13.5 grams; Protein 28 grams
Check out other recipes by Kristin Willard on ObesityHelp!
ABOUT THE AUTHORKristin Willard, RDN, CSG, CLT, has been a Registered Dietitian for eight years. She is currently in the process of creating BariatricMealPrep.com where she will deliver recipes, credible nutrition advice and inspiration for those considering or have undergone weight loss surgery. She is a member of ASMBS and works in a bariatric clinic in Northern California. Her Facebook Group is BariatricMealPrep.
Read more articles from Kristin!
|Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.|