Mango Jerk Chicken Bowls + Coconut Rice

Sheet pan jerk chicken + veggies loaded in a bowl with creamy coconut rice and fresh mango, you’ll love this!

Meal Prep in 1 Hour

You can use any two of the meals in this series to get your meal prep done in just about and hour, give or take!

Having your breakfast and lunch ready for the week helps you stay on track with your nutriton, saves you time and money! I truly beleive that meal prep does not need to be over complicated, take too much time or be boring!

I always get asked- “do you ever get tired of eating the same thing all week?” and the answer is, no! Not when the food taste good! I give plenty of variety in these preps and keep it simple!

As always, thanks for being here and remember, don’t over complicate the process! Take a deep breath, you got this!

Ingredients:

The combination of the creamy coconut rice, mango and the spice of the jerk chicken is incredible!

If you have never made coconut rice before, you are in for a treat! It’s super simple to make and adds a ton of flavor to this dish!

jasmine rice– you can use any rice you want, but I really love the buttery flavor and texture of jasmine rice.
reduced fat coconut milk– I buy this in a can, but you can use coconut milk in a carton as well.
chicken breast– I slice my chicken breast through the middle to create 2 thinner breast. This allows them to cook faster without drying out the chicken or over cooking the veggies on the sheet pan.
jerk seasoning- see recipe below
zucchini
bell peppers
coleslaw mix or shredded cabbage– this is just a bowl filler, totally optional. I do love the the crunch it gives and it does add in some extras veggies!
fresh or frozen mango

Jerk Seasoning

You can buy stor bought to save time, but I just made my own.

1/2 tsp cinnamon
1/2 tsp allspice
1/2 tsp cumin
1/8 tsp red pepper flakes
1/2 tsp dried parsley
1/2 tsp dried thyme
1/2 tsp cayenne pepper
1 tsp salt
1/2 tsp onion powder
1/2 tsp garlic powder

If you have any leftover after making this, just store it in a small jar or bag for future use.

The Prep

I love a good sheet pan meal!

I always use my big sheet baking pan for sheet pan meals, it provides enough space for the food to cook evenly and not steam from all of the liquid the veggies produce.

If you are not using this pan or another extra large baking pan, you might need to use two seprate pans for the veggies and chicken or consider frying up the veggies in a frying pan or air fryer.

I love cooking my rice in my instant pot for convience, but cook it to your preference.

Cook your rice in an instant pot, rice cooker or on the stove with 1 cup of rice and 1 cup of coconut milk- cook according to the instructions on the bag.
Preheat the oven to 425℉
Chop all of the veggies, set aside.
Slice the chicken breast through the middle to create 6 thinner breast.
Using a large baking tray, pour about 1 tbsp of olive oil across the pan- add the chicken to one side and the veggies to the other. Season both sides of the chicken and the veggies with jerk seasoning, drizzle on a little more oil, toss the veggies to evenly coat the veggies with oil and seasoning.
Place baking tray into the oven on the top rack for 25-30 minutes or until the chicken reaches and internal temperature of 165℉.
Slice the chicken when it has cooled down.
*** you might have leftover chicken, make wraps or save for salads
To each container add:
– 1/2 cup rice
– 1/2 cup coleslaw mix
– 1 cup of veggies
– 4-6 oz of chicken
– 1/4 cup of mango
– cilantro for garnish

Tips for this meal prep

I have paired this meal with the Hash Brown Jalapeno Egg Bake– both meals can be cooked in the oven at the same time with very little clean up, because they are both made on sheet pans!

First thing first, get the hash browns into the oven so they can get crispy while you make the egg mixture and prepare the jerk chicken + veggies.
While the hash browns are cooking start the rice, chop all of your veggies and cook the bacon.
When the hash browns have cooked for about 15 minutes, add the jerk chicken into the oven.
Pour the egg mixture over the hash browns and then top with bacon + jalapenos.
Place the egg bake under the jerk chicken (on the middle rack) and set the timer for 12 minutes.
Check the eggs to make sure they have set before pulling them out.
Set the timer for another 10 minutes to finish cooking the chicken.
While everything is cooling down, start cleaning up and setting out the continers.
Once everything is cool, pack away your meals!

That’s it!

Make sure you are following along on social media for more meal preps and please reach out if you have any questions!