Caribbean chicken and rice bowls
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Caribbean chicken and rice bowls with grilled corn salsa

These crispy Caribbean chicken bowls with rice, corn salsa and beans are perfect as a delicious, gluten free family dinner.
Course Dinner
Cuisine Dinner
Keyword Caribbean chicken, Chicken and rice, chicken dinner
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 373
Author Alida Ryder

Ingredients

for the chicken

  • 4 chicken breasts cubed
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon all spice
  • 1 teaspoon chilli powder
  • 1 teaspoon sugar
  • 2 teaspoons salt
  • 2 eggs beaten
  • cups flour seasoned with 1 teaspoon salt

for the fried beans

  • 1 x 400g approx 12 oz can black beans
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1 tablespoon lemon juice

for the grilled corn salsa

  • 3 ears of corn shucked
  • 1 red onion finely chopped
  • 1 cup chopped tomato
  • 1 red pepper finely chopped
  • handful fresh coriander finely chopped
  • juice of 1/2 lemon
  • salt & pepper to taste

for the rice and bowl

  • 4 cups cooked rice
  • fresh coriander
  • lemon wedges
  • fresh chillies sliced

for the coconut dressing

  • 1 cup coconut milk
  • 1-2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • 2 tablespoons pineapple juice
  • 1-2 teaspoons chopped chilli
  • salt & pepper to taste

Instructions

  • Combine all the spices, sugar and salt then coat the chicken cubes in the rub. Allow to marinade for at least 2 hours.
  • When the chicken has marinated, coat them first in the beaten egg then in the seasoned flour. To make the salsa, grill the corn until charred and cooked then cut the kernels off the cobs. Combine with the rest of the salsa ingredients then set aside.
  • Fry the chicken in a deep frying pan with around 1 cup of vegetable oil until golden brown and crisp.
  • Remove from the oil and drain on kitchen paper.
  • To make the fried beans, heat the oil in a small frying pan then add the beans. Season with salt and lemon juice then set aside.
  • Combine all the ingredients for the dressing in a small bowl.
  • To serve, place the rice in bowls then top with the chicken, salsa and fried beans. Drizzle over some of the dressing and top with fresh coriander. Serve with extra lemon wedges and fresh chillies.

Nutrition

Calories: 373kcal | Carbohydrates: 49g | Protein: 24g | Fat: 9g | Saturated Fat: 4g | Cholesterol: 103mg | Sodium: 1470mg | Potassium: 749mg | Fiber: 3g | Sugar: 8g | Vitamin A: 1033IU | Vitamin C: 43mg | Calcium: 71mg | Iron: 3mg