Jerk Chicken with Rice and Peas

Preparation time: 10 minutes, plus 4 hours for the marinade
Cook time: 35 minutes

Ingredients (for 3 servings) Chicken 3 chicken legs (thigh and drumstick) 2 tbsp of Caribbean jerk seasoning 1 tbsp honey 2 tbsp low sodium soy sauce 1 tbsp lime juice 1 tbsp canola oil salt and pepper to taste Rice and Peas ¾ cups of long grain rice 1.5 cups no added salt canned red kidney beans 1 garlic clove, minced 1 tsp allspice seasoning 1½ tsp dried thyme 1 bay leaf 1 tbsp canola oil Hot sauce to taste, or whole Scotch bonnet pepper

Preparation

Combine marinade ingredients. Transfer marinade and chicken in a zip-lock bag. Close the bag and shake, mixing the ingredients. Let marinate for at least 4 hours, or overnight.

Fry chicken in a non-stick pan, on medium heat, for about 10 minutes per side. Chicken is done when juices run clear when pierced with a knife. Meanwhile, in a separate sauce-pan heat oil over medium heat. Add garlic, allspice, thyme and bay leaf, and cook, stirring often, about 5 minutes. Add 1.5 cups of water and bring to a boil. Add rice, cook until most of the water has evaporated, for about 15 minutes, stirring often. Stir in beans and hot sauce (or hot peppers), if using. Cook for another 10 minutes, until rice is soft. Remove bay leaf and hot pepper.

Why is this recipe nutritious?

Nutrition Facts
Per 1 serving (1/3 of the recipe)
Amount		% Daily Value
Calories 568
Fat 17.8g		30%
Saturated 3.0 g		16%
+ Trans 1.2 g
Cholesterol 89 mg
Sodium 395 mg		16%
Carbohydrate 64 g		21%
Fibre 9 g		36%
Sugars 5.3 g
Protein 36 g
Vitamin A	2%	Vitamin C	4%
Calcium	5%	Iron	29%

This recipe is low in cholesterol and is high in fiber, protein, all the B vitamins, folate, iron, magnesium, phosphorous, potassium and zinc.

This recipe is high in folate. It contains 181 μg (45% of your daily need) of folate per serving, mostly from kidney beans. Folate's most important functions include making of DNA, production of red blood cells, and prevention of neural tube defects. Folate can be found in many foods including dried beans, legumes, green leafy vegetables, citrus fruits, peanuts, almonds, fortified breads and cereals, bananas, liver. Recommended daily intake is 400 μg for males and females (19-50 years of age).

This recipe is high in iron. It contains 5.14 mg (29% of your daily need) of iron per serving, from chicken, kidney beans and rice. Iron is a major component of red blood cells, is a key component of hemoglobin, and is involved in oxygen transport. Iron can be found in many foods including meat, eggs, tofu, fortified breads and cereals, dried fruit, legumes . Recommended daily intake is 18mg for females and 8 mg for males (19-50 years of age).

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CONTACT INFORMATION

Downtown Toronto Dietitian's Office
5 Rees St, Harbourfront
M5V 3J2

Tel: (647) 533-5511
Email: nutritioncheck@live.ca