Jerk Chicken + Black Beans and Quinoa

Would this have been better with chicken on the bone? Would rice have been a more natural pairing with black beans?

Sure.

But the thing about eating healthy – lower sugar/processed carbs, more balanced macros, and minimal sodium – is that while you may have to make some substitutions and concessions, you shouldn’t have to settle for bland food.

Not on my watch.

Jerk Chicken + Black Beans and Quinoa

(serves four)

Jerk Chicken

  • 1/2 cup packed coconut sugar
  • 1/2 cup ground allspice
  • 1/2 cup minced green onions
  • 1 T ground black pepper
  • 4 T fresh lime juice
  • 1 T reduced sodium, gluten free tamari or soy sauce
  • 1 T dried thyme
  • 1 t ground cinnamon
  • 1/4 t ground cloves
  • 4 cloves garlic, minced
  • 2-4 habanero chiles (I may or may not have used, um, 5)
  • 1.5 lbs chicken tenders

Place ingredients in a food processor or blender and process until coarsely combined. In a storage bag or shallow bowl, combine the chicken and marinade, and marinate for at least 12 hours.

Heat a grill pan to high heat and spray lightly with cooking spray. Cook the chicken pieces until slightly charred on the outside (this is normal, I promise!), and remove to a plate.

Black Beans and Quinoa

  • 1/2 cup quinoa, rinsed (I use tricolor)
  • 1 cup reduced sodium chicken stock (you can easily sub in vegetable stock)
  • 2 cups black beans (I started with dried and cooked them in water with onion and garlic for added flavor, but you could just rinse a can of low sodium black beans)
  • .25 cup, minced green onions
  • 2 t ground cinnamon

Add all items to a saucepan and bring to a boil. Reduce heat, stirring occasionally, until the beans and quinoa have achieved the desired consistency.

Plate together with a vegetable of your choosing – grilled corn would be great, but we opted for charred broccoli.

Cheers to a new year, with great health for you all!

P.S. This photo is terrible, but the meal was not.

 

 

2 Comments Add yours

  1. sean vaughn says:

    Definitely making this.

    Like

    1. Cait G says:

      Let me know what you think!

      Like

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