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High Protein Caribbean Chicken and Rice

Jerk-marinated chicken thighs served over creamy coconut rice with kidney beans for a protein-packed Caribbean dinner.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Dinner, Main Course
Cuisine: Caribbean
Calories: 620
Ingredients Equipment Method Notes

Ingredients
  

  • 4-6 pieces chicken thighs boneless or bone-in (1.5-2 lbs total)
  • 1/4 cup jerk seasoning hot or mild
  • 1 lime or lemon juiced
  • 4 tablespoons olive oil divided (3 for marinade, 1 for rice)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon black pepper
  • salt to taste
  • 1.25 cups long-grain white rice or jasmine rice
  • 1 can (15 oz) red kidney beans with liquid
  • 1 can (13.5 oz) coconut milk full-fat preferred
  • 1/2 red or yellow onion diced
  • 2 whole green onions
  • 2 tablespoons butter

Equipment

  • Large ziplock bag
  • Baking pan with foil
  • Medium pot with lid
  • Fine-mesh strainer
  • Meat thermometer

Method
 

  1. Wash the chicken pieces under cold water with lime or lemon juice. Pat completely dry with paper towels and trim any excess fat.
  2. In a large ziplock bag, combine chicken thighs with 1/4 cup jerk seasoning, 1/2 teaspoon onion powder, 1/2 teaspoon paprika, 1/2 teaspoon black pepper, and 3 tablespoons olive oil. Massage until fully coated and marinate in the refrigerator for at least 1-2 hours, preferably overnight.
  3. Preheat oven to 350°F (175°C). Place marinated chicken in a foil-covered baking pan and bake for 45 minutes.
  4. Remove foil, increase temperature to 375°F (190°C), and continue baking for 10-15 minutes until chicken is golden-brown and reaches an internal temperature of 165°F.
  5. While chicken bakes, rinse rice in a fine-mesh strainer under cold water until water runs clear.
  6. Heat 1 tablespoon olive oil in a medium pot over medium heat. Add diced onion and sauté for 2-3 minutes until softened.
  7. Add canned kidney beans with their liquid to the pot. Cook for 5 minutes, stirring occasionally.
  8. Add rinsed rice and coconut milk to the pot. Stir in butter, salt, and pepper. Place whole green onions on top.
  9. Bring to a gentle bubble, then cover pot with foil and a tight-fitting lid. Reduce heat to very low and cook for 20-25 minutes, stirring every 5 minutes to prevent sticking.
  10. Remove from heat when rice is tender and liquid is absorbed. Let rest covered for 5 minutes. Discard green onions, fluff rice with a fork, and serve with baked chicken thighs.

Notes

Marinating Time: This recipe requires 1-2 hours minimum marinating time (overnight recommended), which is not included in the total time. Plan accordingly. Storage: Store chicken and rice separately in airtight containers in the refrigerator for up to 4 days. Freeze for up to 3 months. Reheating: Add a splash of water or coconut milk to rice before reheating. Microwave in 30-second intervals or reheat chicken in a 325°F oven for 10-12 minutes. Substitutions: Use chicken breast with reduced baking time (35-40 minutes). Substitute black beans or pigeon peas for kidney beans. Use chicken broth instead of coconut milk if needed. Make-Ahead: Marinate chicken overnight for best flavor. Cook rice and chicken on Sunday for easy weeknight meal prep throughout the week.