JERK CHICKEN & MANGO BOWL
A fruity chicken salad with lentils and spice to make lunchtimes worth taking a break for
Provided by Chelsie Collins
Categories Lunch
Time 30m
Number Of Ingredients 10
Steps:
- The night before, heat oven to 200C/180C fan/ gas 6. Put the chicken in a roasting tin and rub with the jerk paste, olive oil and a little seasoning. Bake for 15 mins until it is cooked, then leave to cool.
- Build each bowl by putting half the lentils, chicken, spring onions, chilli, coriander and mango in each, with lime wedges at the side. Put yogurt in a separate pot with the mango chutney swirled through. Coat in the yogurt dressing just before eating
Nutrition Facts : Calories 660 calories, Fat 18 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 66 grams carbohydrates, Sugar 39 grams sugar, Fiber 11 grams fiber, Protein 54 grams protein, Sodium 3.3 milligram of sodium
GRILLED JERK CHICKEN WITH MANGO CILANTRO SALSA
Steps:
- Puree all the ingredients, except the chicken, in a food processor until almost smooth. Piece the chicken with a fork to make tiny holes. Place the chicken in a large shallow baking dish and rub the marinade into the chicken. Cover and refrigerate for 24 to 48 hours, depending on how intense you want the flavor to be. Preheat grill. Grill chicken on each side for 5 to 6 minutes or until cooked through.
- For the mango cilantro relish:
- Combine the mangoes, onion, cilantro, lime juice, and orange juice in a bowl and gently mix. Season to taste with salt and pepper.
JERK CHICKEN
Steps:
- Make the marinade:
- In a food processor or blender purée the scallion, the 2 chilies, the soy sauce, the lime juice, the allspice, the mustard, the bay leaves, the garlic, the salt, the sugar, the thyme, and the cinnamon.
- Divide the chicken parts between 2 heavy-duty resealable plastic bags and spoon the marinade over them, coating them well. Seal the bags, pressing out the excess air, and let the chicken marinate, chilled, turning the bags over several times, for at least 24 hours and up to 2 days.
- On an oiled rack set 4 to 6 inches over glowing coals grill the chicken, in batches if necessary, and covere if possible, for 10 to 15 minutes on each side, or until it is cooked through. Transfer the chicken as it is cooked with tongs to a heated platter; keep it warm, covered loosely with foil, and garnish the platter with the additional chilies.
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