This simple, spicy one-pan chicken is a midweek winner

Deliciousness in just three steps

Desperate for dinner inspo? Low on fuss but large on flavour, this Jamaican-inspired jerk chicken classic is ready in three simple steps. Oh, and did we mention you only need one pan?

Jerk Chicken with Corn and Black Bean Rice 

Prep: 40 minutes 

Cook: 45 minutes 

Serves: 4

Ingredients

• 8 chicken drumsticks
• 1 1/2 cups white medium-grain rice
• 1/2 cup chicken stock
• 1 cup frozen corn kernels
• 400g can of black beans, drained, rinsed
• 1 bunch baby (Dutch) carrots, trimmed, scrubbed, halved lengthways
• 2 long red chillies, halved lengthways
• 1/2 cup fresh coriander leaves, to serve

Jerk Chicken with Corn and Black Bean Rice Recipe

Jerk Marinade

• 6 green onions, thinly sliced
• 3 garlic cloves, crushed
• 4cm piece of fresh ginger, finely grated
• 1 long red chilli, seeded, finely chopped
• 1 tbsp ground allspice
• 1/4 cup brown sugar
• 1/4 cup gluten-free soy sauce
• 1/4 cup vegetable oil
• 1/4 cup lime juice

Method:

Step 1 - First, make the Jerk Marinade: combine all the ingredients in a large shallow dish, stirring until the sugar is dissolved. Add the chicken, turn to coat, cover and then refrigerate for 30 minutes, if time permits.

Step 2 - Preheat the oven to 200C/180C fan-forced. Drain the chicken, reserving 1/2 the marinade. Place the rice, stock, 1 1/2 cups water, corn and black beans on a 4cm-deep, 25cm x 35cm baking tray. Stir to combine. Top with the chicken, drizzle with reserved marinade, cover tightly with foil and bake for 15 minutes. Remove and discard the foil, then stir rice with a fork.

Step 3 - Add the carrot and chilli, then bake, uncovered, for a further 25 to 30 minutes or until chicken is golden and cooked through. Sprinkle with coriander and serve immediately.

Want to up the health rating on this already expert-approved dish? Try these tweaks. Image: Pexels.

Healthy swaps to upgrade your dinner 

Clinical Nutritionist (BHSc) Brooke Kelly shares three easy ways to change up your chicken: 

Go for brown rice (or basmati) instead of white

A super simple swap that adds fibre, supports blood sugar balance and keeps you feeling fuller for longer. If you’re tight on time, pre-cooked brown rice or parboiled versions work a treat.

Add greens or a salad on the side

This dish is hearty, but it’s missing a non-starchy veg. A quick side salad with rocket, tomato and cucumber does the job, or stir some baby spinach or shredded kale through the rice near the end of cooking to lift the fibre and micronutrients.

Use olive instead of vegetable oil

It’s a small switch but a worthwhile one — extra virgin olive oil delivers heart-healthy fats and antioxidants, and gives the marinade a more nourishing base without changing the flavour.

Originally published as This simple, spicy one-pan chicken is a midweek winner