Jerk Chicken Meal-Prep Bowls

• 190 g raw chicken breast, cut into 3 cm pieces — Boneless skinless chicken breast, raw
• 160 g cooked brown rice — Cooked long-grain brown rice
• 80 g black beans, drained and rinsed — Low-sodium canned black beans, drained and rinsed
• 120 g red bell pepper, diced — Raw red bell pepper
• 70 g pineapple, diced — Fresh pineapple
• 4 g salt-free jerk spice — Salt-free jerk spice blend
• 14 g lime juice — Fresh lime juice
• 50 g light coconut milk — Canned light coconut milk
• 6 g avocado oil — Avocado oil

Method

1. 1Season the chickenHeat the oven to 425°F. Allow it to preheat fully before adding the food.Look for: The cooking surface or appliance is fully heated and ready for the next action.
2. 2Toss the raw chicken with all measured salt-free jerk spiceToss the raw chicken with all measured salt-free jerk spice, lime juice and light coconut milk and the avocado oil until evenly coated.2 minLook for: Every chicken piece has a thin, uniform coating.Safety: Keep raw chicken and utensils away from ready-to-eat food.
3. 3Start the bakeSpread the chicken and red bell pepper and pineapple in one layer in a large baking dish.Look for: Everything is evenly positioned and ready for the next action.Safety: Use oven mitts and do not taste before chicken is fully cooked.
4. 4Bake for 16 minutesBake for 16 minutes; maintain the stated heat for the full time so the food cooks evenly.16 min · 425°FLook for: The chicken is browned at the edges, and softened edges are visible on the red bell pepper and pineapple.
5. 5Finish the bowlStir in all the cooked brown rice and black beans.Look for: The mixture is even and ready for the next action, with no dry pockets.
6. 6Bake for 7 to 9 minutes moreBake for 7 to 9 minutes more, until the chicken and rice reach 165°F.9 min · 165°FLook for: The chicken reads 165°F and the brown rice and black beans are steaming.Safety: Verify chicken and reheated rice reach 165°F.
7. 7Rest and packRest for 5 minutes, stir the chicken, brown rice, black beans, red bell pepper and pineapple, and salt-free jerk spice, lime juice and light coconut milk once.5 minLook for: The mixture is even and ready for the next action, with no dry pockets.
8. 8Transfer everything to a meal-prep containerTransfer everything to a meal-prep container.Look for: Steam subsides, and an even salt-free jerk spice, lime juice and light coconut milk coating remains without pooling.Safety: Cool promptly and refrigerate within 2 hours.