Is jerk chicken with rice and peas healthy?

Yes — jerk chicken rice and peas can be a healthy meal when made with balanced portions. The chicken is lean protein, while rice and peas provide fiber and complex carbs. Using less oil and controlling your portion of rice helps keep it lighter. The biggest factor is the amount of marinade and added sugar — homemade versions give you more control.

Why do Jamaicans say rice and peas?

Jamaicans traditionally say "rice and peas" because in local dialect, "peas" refers to legumes like kidney beans or pigeon peas — not just green peas. The phrase reflects the dish’s deep cultural roots. In fact, it’s often served with Sunday dinner and special occasions across the island.

What is a good side dish for Jamaican jerk chicken?

While rice and peas is the classic side for jerk chicken, other great options include: Fried plantains Simple cucumber salad with lime Steamed cabbage and carrots Festival (sweet fried dough) When cooking for one, rice and peas alone makes a full, satisfying plate — but feel free to add a quick veggie or slice of mango for balance.

On which Caribbean island would you eat jerk chicken, rice and peas?

You’d most famously eat jerk chicken rice and peas in Jamaica — that’s where the dish originated. But today, it’s enjoyed all across the Caribbean and in Jamaican communities worldwide. Every cook adds their own twist, but the combo of spicy chicken and coconut rice remains beloved.

Jerk Chicken Rice and Peas | Amazing 1-Pan Solo Dinner Recipe

Name: Jerk Chicken Rice and Peas Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Cuisine: Caribbean

Description

Jerk chicken rice and peas made for one person — bold Caribbean flavor in a perfectly scaled solo meal.

Ingredients

1 boneless chicken thigh or breast

1 scallion

1 garlic clove

1 tsp fresh ginger

1 small Scotch bonnet or habanero pepper

1 tbsp soy sauce

1 tbsp allspice

1 tsp thyme

Juice of 1 lime

1 tsp brown sugar

Salt & pepper

1/2 cup long-grain rice

1/2 cup canned red kidney beans

1/2 cup coconut milk

1/2 cup water or broth

1 scallion (for rice)

1 sprig thyme (for rice)

Pinch of allspice (for rice)

Instructions

1. Blend marinade ingredients and coat chicken. Marinate at least 30 minutes.

2. Cook chicken in hot cast iron pan 4–5 min per side, or bake at 400°F for 20–25 min.

3. Combine rice, beans, coconut milk, water, and seasonings in small pot. Bring to boil.

4. Cover, simmer 15–18 min until rice is tender. Let rest 5 min.

5. Plate rice and peas. Top with jerk chicken. Serve hot.

Notes

For extra smoky flavor, finish chicken under the broiler.
Adjust spice level by using less Scotch bonnet.
Jasmine or basmati rice works well.

Prep Time: 10 mins
Cook Time: 25 mins
Category: One-Pot Dinners
Method: Stovetop and Oven
Cuisine: Caribbean

Nutrition

Serving Size: 1 person
Calories: 650
Sugar: 4g
Sodium: 720mg
Fat: 25g
Saturated Fat: 14g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 60g
Fiber: 5g
Protein: 35g
Cholesterol: 100mg

Keywords: jerk chicken rice and peas, meals for one, solo cooking