Name: Jerk chicken and rice
Prep time: 5 min
Cook time: 35 min
Total time: 40 min
Yield: 4 servings
Cuisine: Italian
Ingredients: 150g dried brown rice; Low-calorie cooking spray; 4 skinless and boneless chicken breasts, cut into bite-size chunks; 6 level tbsp jerk seasoning*; 4 tbsp tomato purée; 1 medium sweet potato, diced; 1 large onion, diced; 4 garlic cloves, crushed; 5cm piece fresh root ginger, peeled and finely grated; 2 chicken stock cubes, crumbled; 1 medium red pepper, deseeded and sliced; 400g can black beans, drained and rinsed; 400g can kidney beans, drained and rinsed; 4 tbsp soy sauce; 3 tbsp rice vinegar; 1 spring onion, sliced; 6 tbsp fat-free natural yogurt; *Watch out for spice/seasoning blends that have added ingredients (like sugar, oil or starch). To protect your weight loss, count ½ Syn per level tsp/1½ Syns per level tbsp.

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This recipe will take you 40 minutes

Serves 4

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This tasty dish is part of our Free Food range, available exclusively at Iceland and the Food Warehouse in the UK and Dunnes Stores in Republic of Ireland. But it’s also a doddle to make at home when you have a little more time.

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