On The Table

A collection of knowledge-based articles to inspire overall wellness.

Recipe: Jerk Chicken with Mango Salsa

Tasty Jerk Chicken pairs so well this great Mango Salsa recipe.

Recipe: Jerk Chicken with Mango Salsa

Do you want to try out delicious recipes in the convenience of your own home? Try your hand at this decadent Jerk Chicken with Mango Salsa—made with the freshest ingredients, it has just enough of a kick to satisfy anyone’s spice level. The sweetness of the mango salsa offsets the spice of the jerk seasoned chicken for a perfectly balanced flavor profile. Every bite with transport you to the bright and colorful Caribbean.

This recipe yields 4 portions. It’s perfect for a family or as leftovers the next few days.

Jerk Chicken:

4—5 oz boneless and skinless chicken breast

2 Tbsp of jerk seasoning (you can use any jerk seasoning without salt)

1 Tbsp of extra virgin olive oil

Pre-heat oven to 350'F

Place chicken breast with jerk seasoning in a mixing bowl and toss chicken breast to coat evenly.

In a skillet or a frying pan, heat oil over medium heat, when oil is heated place chicken breast skin side down and sear for 3 minutes on each side. Remove from stove and place chicken on a baking pan and bake in oven for about 20 minutes or until an internal temperature of 165'F is reached. Remove from oven.

Mango Salsa

1 medium ripe mango (with yellow skin). Diced (1/4"x1/4”)

2 Tbsp of cilantro chopped fine

1 jalapeno. Diced (1/8"x1/8") -- (if you like it spicy you can add one more)

1/4 cup diced red bell peppers (1/8"x1/8")

1/4 tsp ground cumin

1 Tbsp fresh squeezed lime juice

1/8 tsp sea salt

1/16 tsp white pepper

In a mixing bowl, place all of the above ingredients together and mix, set aside and refrigerate.

Okra Stew

1/2 lb cut okra*

1/4 cup diced onions (1/8"x1/8")

1/4 cup diced green bell peppers (1/8"x1/8")

1/4 cup diced celery (1/8"x1/8")

1 can of fire roasted diced tomatoes with juice

1/2 cup chicken stock (low sodium Swanson)

2 tsp extra virgin olive oil

1/8 tsp white pepper

*If using fresh okra you will have to cut the okra in circles and place in a tray to dry for half an hour. If using frozen okra, add in last.

For fresh okra: In a skillet, heat 1 teaspoon of oil over medium heat. When oil is heated, add the fresh okra and saute for 10 minutes until it starts to brown. Then remove from the stove and set aside.

For frozen okra: Fold into sauce and cook for 4 minutes more.

In the same skillet, heat the other teaspoon of oil and add the onions, green peppers and celery. Cook for 3 minutes until onions are clear, then add chicken stock and cook for 2 more minutes. Add canned tomato and continue cooking for 8 minutes more. Once sauce reduces a little bit, fold in the cooked okra and cook for another 2 minutes, then add pepper and stir. Remove from stove.

Brown Rice with Pigeon Peas

1/2 cup brown rice

1-1/2 cups of chicken stock (low sodium Swanson)

1 can pigeon peas drained and washed

1/2 tsp of fresh chopped thyme

1/8 tsp of white pepper

1/4 cup of chopped onions

1 tsp of extra virgin olive oil

1/2 cup of coconut milk

In a sauce pan, heat oil over medium heat then add onions and saute for 2 minutes. Add rice and saute for 1 minute then add the chicken stock and coconut milk and bring to a boil for 1 minute. Then reduce the heat to low and add the thyme, pepper and pigeon peas. Cover and cook for 25 minutes until all the liquid is gone and the rice is fluffy.