• For the chicken marinade:

  • 4 boneless skinless chicken thighs (about 1.25-1.5 pounds)

  • 1/2 tablespoon olive or avocado oil

  • 3 cloves garlic, minced

  • 1 tablespoon freshly grated ginger

  • 2 tablespoons gluten free soy sauce

  • 1 tablespoon apple cider vinegar

  • 1 tablespoon lime juice

  • 1/2 tablespoon honey

  • 1/2 tablespoon ground allspice

  • 1/2 teaspoon ground cinnamon

  • 1 teaspoon dried thyme

  • ¼ teaspoon cayenne

  • ½ teaspoon sea salt

  • Freshly ground black pepper

  • For the veggies & rice:

  • ½ tablespoon olive or avocado oil

  • 1 bunch green onions, diced

  • 1 large red bell pepper, cut into chunks

  • 1 (15 ounce) can lite coconut milk

  • 1 cup fresh or frozen pineapple chunks

  • 1 cup basmati white rice (don’t use brown, it will take too long to cook)**

  • To garnish:

  • Green onions

  • Fresh lime


  1. Add chicken to a large bowl. Add in 1 tablespoon olive oil and your jerk seasoning: garlic, ginger, soy sauce, apple cider vinegar, lime juice, honey, allspice, cinnamon, dried thyme, cayenne, sea salt and black pepper. Use clean hands to toss the chicken in the mixture. ​       

  2. Cover and allow chicken to marinate for at least 30 minutes or up to 6 hours, or you can skip this completely and begin the cooking process.     

  3. Next add 1/2 tablespoon olive oil to a large deep 10 inch skillet and place over medium high heat. (If you do not have a skillet a large pot will also work very well!) Once oil is hot, add in chicken and season with a little more salt and pepper. Cook until browned 4-5 minutes, then flip and and cook an additional 4-5 minutes. Remove from pan and transfer to a plate.

  4. In the same skillet (it should be greased enough already for sauteing), add green onion, red bell pepper chunks; saute for 1-2 minutes. Then add in coconut milk and rice and stir well to combine. Bring to a simmer then fold in the pineapple, making sure it is evenly distributed. Add browned chicken on top. 

  5. Reduce heat to low, cover the skillet immediately and cook for 20-25 minutes. After 20-25 minutes, most of the liquid should be absorbed and rice should be cooked. Serve immediately. Garnish with green onions and serve with a squeeze of fresh lime juice.

  6. To meal prep: This meal serves four. Place rice in a meal prep containers and top with 1 chicken thigh. Garnish with green onion.