Caribbean Chicken and Rice with Pineapple

Ingredients

For the Chicken & Marinade

• 2 lbs (900g) boneless, skinless chicken thighs (or bone-in for more flavor)
• 3 tbsp Caribbean jerk seasoning (store-bought or homemade – see note)
• 2 tbsp lime juice (fresh preferred)
• 1 tbsp olive oil
• 1 tsp salt (reduce if jerk seasoning is salty)

For the Rice & Pineapple Base

• 2 tbsp coconut oil or vegetable oil
• 1 medium yellow onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 Scotch bonnet pepper (whole, pierced with a knife – remove for less heat)
• 1 cup (200g) uncooked long-grain white rice (jasmine or basmati work well)
• 1 cup (240ml) chicken broth
• 1 cup (240ml) coconut milk (full-fat for creaminess)
• 1½ cups (250g) fresh pineapple chunks (or canned in juice, drained)
• 2 green onions, sliced (for garnish)
• 2 tbsp fresh cilantro or parsley, chopped (for garnish)

Optional Heat Level Adjustments

• Mild: Use ½ habanero with seeds removed, or add ½ tsp smoked paprika instead of Scotch bonnet.
• Medium (as written): Keep whole Scotch bonnet, do not chop.
• Hot: Finely chop ½ the Scotch bonnet and add it with the garlic.

Instructions

1. Marinate the Chicken (10 minutes active, 20+ minutes resting)

1. In a medium bowl, combine jerk seasoning, lime juice, olive oil, and salt.
2. Add chicken thighs and coat thoroughly.
3. Cover and marinate at room temperature for 20 minutes (or up to 4 hours in the fridge).

2. Sear the Chicken (8–10 minutes | Medium-high intensity)

1. Heat 1 tbsp coconut oil in a large, deep skillet or Dutch oven over medium-high heat.
2. Remove chicken from marinade, shaking off excess (reserve leftover marinade).
3. Sear chicken in batches (don’t crowd the pan) for 3–4 minutes per side, until deeply golden brown. It will not be cooked through yet.
4. Transfer chicken to a plate.

3. Build the Flavor Base (5–7 minutes | Medium intensity)

1. Reduce heat to medium. Add remaining 1 tbsp coconut oil if pan looks dry.
2. Sauté onion and red bell pepper for 3 minutes until softened.
3. Add garlic and cook 1 minute more, stirring constantly.
4. Add the whole pierced Scotch bonnet pepper (warning: do not burst or chop unless you want extreme heat).

4. Toast the Rice & Add Liquids (2 minutes + simmer | Medium intensity)

1. Stir in the uncooked rice and cook for 1–2 minutes, coating it in the oil and aromatics.
2. Pour in chicken broth, coconut milk, and any reserved marinade. Stir well.
3. Bring to a gentle boil, then reduce heat to low. Nestle the seared chicken thighs into the rice mixture.

5. Add Pineapple & Simmer (20–25 minutes | Low intensity after lid is on)

1. Scatter pineapple chunks around the chicken.
2. Cover the pot with a tight-fitting lid.
3. Simmer on low heat for 20 minutes. Do not lift the lid during this time – steam is crucial.
4. After 20 minutes, remove from heat and let stand (still covered) for 5 more minutes.

6. Finish & Serve (5 minutes | Low intensity)

1. Uncover and remove the Scotch bonnet pepper (discard it).
2. Fluff the rice gently with a fork. Taste and adjust salt if needed.
3. Garnish with sliced green onions and fresh cilantro or parsley.

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Nutrition

Calories: 545 kcal · Protein: 32g · Fat: 27g · Carbohydrates: 45g · Saturated Fat: 16g · Fiber: 3g – · Sugar: 11g · Sodium: 720mg