JERK CHICKEN WITH BEANS AND RICE

 

JERK CHICKEN WITH BEANS AND RICE

Serves 2

0.5 Syns per serving

2 skinless chicken breasts or thighs
1 tsp. ground ginger
1 clove of garlic, crushed
1 tsp. soy sauce
2 tsp. dried thyme
1 tbsp. tomato ketchup - 1 Syn
150g long-grain rice, rinsed and drained, after cooking
200g can kidney beans, drained and rinsed
Juice of 2 limes


Pre-heat the oven to 180C/Gas 6.
Place the chicken in a non-stick roasting tray, spray well with Frylight.
In a small bowl mix the lime juice, ginger, garlic, soy sauce, thyme and ketchup together with a good grinding of black pepper.
Pour this mixture over the chicken and rost for 20-25 minutes, basting occasionally, until the chicken is thoroughly cooked through.
Meanwhile, cook the rice according to pack instructions, stirring occasionally, until tender and most of the liquid has been absorbed. Tip into a large sieve and rinse with boiling water, drain and tip back into the pan.
Stir in the kidney beans, season with pepper to taste and cook for a further 3-4 minutes, until piping hot. 
Serve immediately, topped with the chicken.