`Chicken and Wild Rice Bowl With Brussels Sprouts

A bowl filled with flavorful wild rice, carrots, brussels sprouts, and sliced chicken breast, garnished with chopped green onions. The bowl is placed on a dark surface next to a fork and a small dish with more chopped green onions. MyFitnessPal Blog

This herbed chicken and rice bowl epitomizes a healthy weeknight dinner.

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Jamaican Jerk Chicken With Sweet Potato Zoodles

Jerk seasoning is a bold blend of aromatic spices commonly used for grilled meats in the Caribbean, and it can be found in the spice aisle of most grocery stores. The heat of the chicken is balanced by the sweetness of sautéed spiralized sweet potatoes. If you don’t have a spiralizer, look for pre-spiralized sweet potatoes in the produce section.

Active time: 25 minutes | Total time: 25 minutes, plus marinating time

Jamaican Jerk Chicken With Sweet Potato Zoodles

Ingredients

3/4 cup (205g) ketchup
4 green onions, chopped
3 tbsp lime juice
2 tbsp fresh ginger, chopped
1 tbsp Jamaican jerk seasoning
1/2 -1 whole habanero chile pepper, stem removed
8 boneless, skinless chicken thighs (about 1 1/2 lb/680g)
1 tbsp olive oil
2 medium garlic cloves, thinly sliced
3 medium sweet potatoes, peeled and spiralized
1/2 medium (82g) red bell pepper, chopped
1/8 tsp salt
1/4 tsp black pepper
2 tbsp chopped cilantro
1 lime, cut into quarters

Directions
Combine the ketchup, green onions, lime juice, ginger, jerk seasoning, and habanero pepper in a blender or food processor and process until smooth. Set aside 1/3 cup of the marinade for basting and refrigerate until needed. In a nonreactive bowl, combine the remaining marinade with the chicken. Refrigerate for at least 1 hour and up to 1 day.

Heat a grill pan or cast-iron skillet over medium heat. Remove the chicken from the marinade and discard the marinade. Add the chicken thighs to the pan and cook, basting occasionally with the reserved marinade, until the chicken reaches an internal temperature of 165°F (74°C), about 5 minutes per side. Reduce the heat if the chicken begins to burn.

While the chicken cooks, prepare the zoodles. Heat the olive oil in a large nonstick skillet over medium heat. Add the garlic and cook until fragrant, about 30 seconds. Add the sweet potato zoodles, red bell pepper, salt, and black pepper and cook without stirring for 2 minutes. Add 3 tbsp water and continue cooking, shaking the pan occasionally, until the noodles begin to soften, about 5 minutes. Do not stir too much or overcook, or the noodles will fall apart. They should retain a slight bite.

Divide the sweet potatoes among 4 bowls. Place the chicken on top, sprinkle with the cilantro, and serve with the lime wedges.

Serves: 4 | Serving Size: 2 chicken thighs, 1 cup sweet potatoes

Nutrition (per serving): Calories: 342; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2; Cholesterol: 160mg; Sodium: 372mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 8g; Protein: 36g

Nutrition Bonus: Calcium: 5%; Potassium: 1038mg; Vitamin A: 57%; Vitamin C: 69%, Iron: 12%

Originally published: December 2018; Updated July 2026

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